 The Women's Running Coaches Collective exists to support, unite, inform, inspire, encourage and empower women coaches at all levels of our sport. Coaches, The Women's Running Coaches Collective has moved to our very own website and we invite you to join us @www.womensrunningcoaches.org We will continue to send our interviews and articles by mailchimp, but encourage you to check out our website on a regular basis. There will be more information, resources, and news AND we keep all of our articles archived...so if you missed one, want to refer back, or share with a friend, go to our WRCC website. The Women's Running Coaches Collective Committee Amy Yoder Begley Laura Caldwell Melissa Hill Helene Hutchinson Marie Davis Markham Robyn McGillis Kathy Mills Parker Nikki Rafie Charlotte Lettis Richardson Christina Whitney Alison Wade's "fast-women.org" chronicles these extraordinary times of women's distance running Alison Wade's fast-women.org is a weekly newsletter covering women's competitive distance running. From track to roads to cross country, Alison scours the results, the podcasts, the races, remotely and on sight, to help us see the rapidly changing world of women's running. It is the most comprehensive and detailed look at the sport to date, and it brings the reader deep into the world of women's competitive racing. Through Wade's reporting, we experience the races as they unfold. The competition, the race strategies, the missteps, the brilliance, the joys and the disappointments. We feel as if we are there, in the midst of the race, and we understand what it is to be a competitive women runner in 2020. Her extraordinary breadth of information, informed by her personal knowledge and experience as an athlete and a coach, helps to illuminate the competitive sport of women's running. We see the sport as it is today, following the legends, and discovering the newcomers. Her reporting, observations, and opinions make fast-women.org the very best chronicle of women's competitive racing out today. Alison Wade grew up in the small town of Amherst, Massachusetts. She ran at Amherst High, and later at Bowdoin College. From 2001 - 2013 she coached at both the high school and college levels. Her writing and web editing career include running two websites about men and women's competitive running for the New York Road Runners, and freelancing for Runners World. Her unique ability to report so skillfully what may be a Renaissance of women's distance running, leaves you almost breathless. If you haven't already, go to www.fast-women.org and sign up for her newsletter. She writes so deftly on this astounding period in the history of women's distance running. You don't want to miss it. Read Alison Wade's interview below. She has so much to say about this exciting and changing times we are in. There are so many fast women and fast times, and Alison is keeping "track".  "I love that more high level athletes are telling their stories, which are often cautionary tales. If an athlete won’t listen to their coach, maybe they’ll listen to the athletes they’re trying to emulate." - Alison, your background and experience in the world of women’s running is extensive and deep. Can you tell us why you decided to re-start fast-women.org? Do you feel there is a lack of comprehensive coverage in our sport of women’s mid and distance running? How does fast-women help fill this void? When I originally started my website in 2000, I did feel like there was a lack of coverage, for sure. But coming back to it last year, I felt like there was a lack of coverage in certain areas. In others, I felt like there was a lot of information, but it was hard to keep track of it all. It can be hard to keep up with all of the articles, videos, social media posts, and podcasts. I thought I could contribute by consolidating some of it and making it easier to be a fan of women’s competitive distance running. - The amount of detail in your weekly newsletter, fast-women.org, is breathtaking. How are you able to follow women’s running news so closely? Do you travel to events you write about? I don’t have the budget to travel to events, but it’s amazing how much you can follow from home these days. I sometimes know more about what’s going on when I’m not at an event. And I’m only able to follow running news so closely because of the number of hours I put into it; it’s time-consuming work. - At every level of coaching runners there is an imbalance of more men than women in the profession. As you navigate the world of pro women runners, what impact has this imbalance had on women’s professional running? (There are only about 4-6 women head coaches of professional teams.) How can we support and encourage more women to coach at this level, and every level of our sport? What needs to change? It’s hard to say where women’s professional running would be with more women in coaching, but I think any time there’s more diversity, we’re better off. I always used to assume that if someone had reached the top level of the sport as a coach, that meant they were a good coach. But over time, I’ve learned that that’s not necessarily true. With a little more oversight, I think we could make that true. In terms of getting more women coaching at the professional level, on one hand, it seems so simple. All it takes is a company giving a woman a chance, like Oiselle has done with Lauren Fleshman. But on a larger scale, I think it’s going to require giving more women well-paid opportunities at the NCAA level, and in order for that to happen, you’d need widespread buy-in from athletic directors. I’d like to see coaching, especially collegiate coaching, become a more family-friendly position for all. Right now, it varies so much from one school to the next. I’d like to see athletic directors sit down and actually try to solve that problem. There are ways to make it all happen, it just hasn’t been a priority within many athletic departments, because so many of us are too busy trying to outwork the competition. We’re the only three-season collegiate sport, and schools need to have policies that account for that. Once we have a greater number of women having success at the collegiate level, I believe that more companies will feel comfortable investing in women coaches at the professional level. And more pros will choose women as their coaches. - The remarkable stories that you have brought us really helps “flesh” out the world of elite women runners. To the reader, it feels as if you are there, and know these women. How do you do your research? I think just consuming all the content and watching races online is my research, some of which I would do for fun anyway. Most recently, I really think podcasts have made such a huge contribution to the information out there, because you can usually learn so much more about a person in an hour-long conversation than you would in an article or social media post. - You ask so many intriguing questions about the sport. What moves you to write opinion pieces? And why are they important? I originally started the newsletter thinking I would just summarize the news each week, and nothing more. But as time has gone on, I’ve begun to inject my opinion in there a lot more. When I feel strongly about a topic, sometimes I just can’t help it. I’ve been in the sport long enough that I’ve seen a lot of patterns and I have a fair amount of experience to draw on. For many years, I was in positions where I felt like there would be negative consequences if I expressed my opinion on a variety of topics. Now I feel like I don’t have much to lose. It helps that I mostly work for myself. And I think that until all of our sport’s (and our world’s) problems are solved, it’s important to keep speaking out. - The WRCC (Women' s Running Coaches Collective) recently presented a session at the Nike Track and Field Clinic for HS Coaches called “Coaching the Young Female Runner”. It was very well attended and received with the audience of about 50/50 men and women coaches. We covered coaching, injury prevention, nutrition, and a presentation of “Girls Talks”. We feel this important topic needs to be talked about at every level of our sport. How can we get more information out to better support girls and women in our sport? It sounds like you’re doing a great job. I’m trying to do my part too, just by helping spread information. I think more of that needs to be built into coaching education, in general. All too often, coaching education focuses too much on how to prescribe training, when that’s actually a pretty small part of coaching. Earlier this year, I wrote a piece about what I learned by handling eating disorders and RED-S poorly as a coach. I wrote it because I saw other people making the same mistakes I had, but also as a promise to myself that if I ever coach again, I’ll do better. Even when one is well informed, it’s still easy to not get it right. I love that more high level athletes are telling their stories, which are often cautionary tales. If an athlete won’t listen to their coach, maybe they’ll listen to the athletes they’re trying to emulate. - There has always been a network of runners world wide. No matter where you go there is always someone you know or knows you through running--the 3 degrees of separation theory. Do you find this continues to be true among middle and distance women runners? Is there a sense of “sisterhood” and belonging to a pack? How has this helped our sport and why? Do you think social media has had an impact on this? I’ve had times during my life when I’ve felt the three (or fewer) degrees of separation, and other times when I’ve felt a little more removed from it all. Running makes it easy to make new friends, and social media has only helped that. You might feel like you’re the only person waking up at 5:00 a.m. to chase a goal, but then you go on Instagram and find many others like you. At the same time, I still think there are quite a few runners out there who don’t feel like they’re a part of the pack, and I always like to find more of them and bring them in, when they’re interested. - Having been a long time runner and coach, how does this inform what you do on fast-women? Does it give you special insight? I do hope that I’ve gained some insight as a result of my 20 or so years working in the sport and 30 years of being a runner. You see a lot of patterns emerge, and ideally, you learn from your experiences and mistakes and grow over time. - I love the fact that you support all women runners. Pregnant women, women with children, transgender women, professional and amateur, etc. In the 70’s and 80’s many of us retired because we were over 30 or were having children and families. The fact that women are running longer has changed the nature of the sport. How do you feel we can continue to expand the numbers of women runners? How does this help improve the sport? What do women runners of all “speeds” get from your newsletter? We need more racial and socioeconomic diversity in the sport. Getting more people running is always going to be a good thing. If everyone in this country did some form of exercise every day, who knows what we could collectively accomplish. But in order to get more diversity in the sport, we need to put more women of color on magazine covers, and we need to celebrate them in our coverage of the sport. We need to create more opportunities for a wider range of girls to try distance running, and to see others succeeding at it. And to attract more socioeconomic diversity, we need to stop making running an expensive sport when it doesn’t need to be one. Though my newsletter focuses on fast runners, I think everyone can take something from it, because those runners usually get to the top by learning from their mistakes. Plus I think a lot of people can appreciate any time someone selects a goal and goes after it with everything they have. - What do you think running and sports in general give to girls and women? What do athletics bring into their lives? I think running, particularly distance running, can be life-changing in so many ways that it’s hard to describe it all and be concise. It helps develop discipline, self confidence, resilience, and so much more. It also tends to make us happier, which carries over into all areas of one’s life. - How have the elite women runners reacted to fast-women? Many years ago there was a women’s Track and Field News. It was on pink paper! We all looked forward to each issue even though much of the news was months old! You are sharing women’s running news and experiences in almost real time. Why is this important? I didn’t know about the pink Track & Field News. Wow. I think it’s great that we can share information in real time now, because it serves as great motivation to read about what others are achieving, and it’s easier to learn from one another. There were so many stories of Olympic Trials Marathoners reading others’ stories of qualifying for the race, and thinking if she can do it, maybe I can, too. As for elite runners’ reactions, the ones I’ve gotten have been positive. One runner said she’s thankful she doesn’t have to wade through LetsRun.com for the information she needs anymore, since that’s traditionally been a hostile place for top runners and many women. - Knowing the history of women’s running helps us understand where we have come from. You are on the cutting edge of our sport with your weekly reports on the results, developments, and changes in women’s running. What do you see in the future for our sport? I know what I hope to see, and that’s more women in leadership positions throughout the industry, and more diversity among the participants and leaders. As for the rest of it, I can never tell where it’s going. So many trends and ideas come and go, but it’s fun to just be along for the ride and see what happens next.  Alison Wade with her twin daughters
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Coach Marie Davis Markham |
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(From top and clockwise) Marie in a mixed age 1500, giving her dad a high five, and running a Lincoln HS Relay
Can you talk about the coaches you have had in your life and their influence on you and how you coach? Could you describe some of the positive coaches and their coaching style and influences on not only your running, but also on your life?
I hit the jackpot with coaches. I could talk about them forever.. I believe my competitive career was so long because I had many people looking out for my best interests--coaches who wanted to see me improve but not at all costs. They saw their role as a chapter in my running story. I PRed every season of my life except for my last two years on the Farm Team.
My first coach coached me from a youth runner through high school. His name was Alex Wright and he was magnificent. Most of my memories are from laughing our way through practice. He had the corniest jokes and he’d laugh at himself more than we would. He understood how to coach youth runners. We didn’t run much at all. In fact, in high school I only ran 15-20 miles a week. The focus was all on speed and our running form. We ran short and fast all the time with big recovery. He completely instilled the love of running in me and taught me that you don’t have to run a ton to be good!
Another high school coach was Mr. Bailey. He influenced me to see running within a big picture. To realize it wasn’t everything and that being a well-rounded person was going to serve me well in life. My last year in high school I was coached by Bob Williams. It was the first time I was really ready to make running a priority. He also excelled at asking the right questions. I have this feeling he came to practice with a couple workouts up his sleeve, would question me on how I was feeling, and then adapt the plan to my day--a true magician of a coach. Asking the right questions at the right time is a huge goal of mine and still feels really challenging.
Tom Heinonen was my college coach at Oregon. He took my low mileage in high school and saw that as a strength. My transition was flawless--gradually easing me in but focusing on my strengths. Just like high school, we ran fast with lots of rest. It was perfect for me. More than anything, Tom was a constant support in my life. I could go to him with anything and I did!
Lastly, I’ve been influenced by the current head coach at Lincoln, Eric Dettman. Being on the coaching side of things, I never realized how much thought went into every part of the team. Eric is a dynamic person and the relationships he builds among the athletes and coaches is something you can’t coach. He’s challenged me and pushed me to do more, giving me the confidence to build relationships and trust who I am. Those things in turn have made me a better coach.
I hit the jackpot with coaches. I could talk about them forever.. I believe my competitive career was so long because I had many people looking out for my best interests--coaches who wanted to see me improve but not at all costs. They saw their role as a chapter in my running story. I PRed every season of my life except for my last two years on the Farm Team.
My first coach coached me from a youth runner through high school. His name was Alex Wright and he was magnificent. Most of my memories are from laughing our way through practice. He had the corniest jokes and he’d laugh at himself more than we would. He understood how to coach youth runners. We didn’t run much at all. In fact, in high school I only ran 15-20 miles a week. The focus was all on speed and our running form. We ran short and fast all the time with big recovery. He completely instilled the love of running in me and taught me that you don’t have to run a ton to be good!
Another high school coach was Mr. Bailey. He influenced me to see running within a big picture. To realize it wasn’t everything and that being a well-rounded person was going to serve me well in life. My last year in high school I was coached by Bob Williams. It was the first time I was really ready to make running a priority. He also excelled at asking the right questions. I have this feeling he came to practice with a couple workouts up his sleeve, would question me on how I was feeling, and then adapt the plan to my day--a true magician of a coach. Asking the right questions at the right time is a huge goal of mine and still feels really challenging.
Tom Heinonen was my college coach at Oregon. He took my low mileage in high school and saw that as a strength. My transition was flawless--gradually easing me in but focusing on my strengths. Just like high school, we ran fast with lots of rest. It was perfect for me. More than anything, Tom was a constant support in my life. I could go to him with anything and I did!
Lastly, I’ve been influenced by the current head coach at Lincoln, Eric Dettman. Being on the coaching side of things, I never realized how much thought went into every part of the team. Eric is a dynamic person and the relationships he builds among the athletes and coaches is something you can’t coach. He’s challenged me and pushed me to do more, giving me the confidence to build relationships and trust who I am. Those things in turn have made me a better coach.
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(From top and clockwise) With her teammates and Coach Heinonen at University of Oregon; with Lincoln XC Team and Coach Dettman (top second from right) in 2019; and at the Foot Locker National XC Championships with Coach Alex Wright (far left)
I am fascinated by the duration of time you have been involved in running? Why do you think you made it this many years and still love it? (So many age group runner’s burnout and don’t make it to the level you have.)
First, I had so many people who truly cared about me as a human before a runner. My parents were adamant that my mileage remained low and that I participated in many sports. I played soccer through 8th grade, skied in the winter and played basketball through my Junior year in high school. I was a full time "tom boy". I struggled when identified by others as a runner. I pushed that label away as much as I could. Don’t get me wrong, I was proud of my accomplishments but I didn’t want that to be who I was. I just wanted to be Marie.
My coaches were also crucial in my development. My mileage was always low. I ran 15-25 miles a week in high school with a focus on speed and running form. In college I got up to averaging around 35-45 miles, with a peak week around 55 or 60 miles each season. I remember those weeks, I felt like I was running every moment of the day.
Because of my low mileage, I was only injured two times--once in college and once in 2004, which ended my career. I feel that I had momentum every year to build on what I had just done because I never had to sit out. And with that momentum it made me more confident and ambitious.
In hindsight I think I did a really good job of recovering. I took my easy days easy when my body was tired and I took one month off after every season. No running at all. More than anything, that month gave me a mental break from the pressures I felt as a runner.
It also helps that I am extremely competitive. I really don’t like to lose at anything. I would get into races over my head and that competitive fire helped me succeed in situations where I probably shouldn’t have.
5. How does the four years of your HS career differ from the four years of a young female runner’s life in 2020? Please paint us a picture of changing times, if any?
How does the 4 years of your HS career differ from the 4 years of a girl runners life in 2020? Please paint us a picture of changing times, if any?
Overall I think they are very similar. Teenage girls are going through a lot of changes physically and socially no matter when they are in school. There are a lot of pressures to look or act a certain way. The challenges of adolescence is comparable. What is different is the access to science and knowledge. We know so much more than we did in the 1990’s. In that regard we also know so much more about what our competitors are doing. That can be hard. Often I see athletes focusing more on their competitors’ performances than their own. They can find out how other athletes are doing in real time. Often that takes energy away from their own journey.
How has being an age group runner, an elite runner, and now a recreational runner informed your coaching style?
Being a lifelong runner has helped me appreciate what this sport can give you during all times of your life. I believe I have a perspective that many don’t have. As a coach I think my experience across different levels of running makes me more relatable. The kids know I’ve been there. They know I understand where they are and I feel they come to me asking for advice. As a coach my strengths aren’t writing the workouts but rather helping them develop confidence and putting things in perspective.
What keeps you putting on your training shoes and going out the door to run?
Running has become my therapy. I now run to clear my mind. It gives me time to think and reflect about life. To slow down, step away from technology and the demands of being a mom, wife, teacher, coach and friend. It really gives me time to take care of myself emotionally. I’m happier when I’m getting a couple runs in a week.
First, I had so many people who truly cared about me as a human before a runner. My parents were adamant that my mileage remained low and that I participated in many sports. I played soccer through 8th grade, skied in the winter and played basketball through my Junior year in high school. I was a full time "tom boy". I struggled when identified by others as a runner. I pushed that label away as much as I could. Don’t get me wrong, I was proud of my accomplishments but I didn’t want that to be who I was. I just wanted to be Marie.
My coaches were also crucial in my development. My mileage was always low. I ran 15-25 miles a week in high school with a focus on speed and running form. In college I got up to averaging around 35-45 miles, with a peak week around 55 or 60 miles each season. I remember those weeks, I felt like I was running every moment of the day.
Because of my low mileage, I was only injured two times--once in college and once in 2004, which ended my career. I feel that I had momentum every year to build on what I had just done because I never had to sit out. And with that momentum it made me more confident and ambitious.
In hindsight I think I did a really good job of recovering. I took my easy days easy when my body was tired and I took one month off after every season. No running at all. More than anything, that month gave me a mental break from the pressures I felt as a runner.
It also helps that I am extremely competitive. I really don’t like to lose at anything. I would get into races over my head and that competitive fire helped me succeed in situations where I probably shouldn’t have.
5. How does the four years of your HS career differ from the four years of a young female runner’s life in 2020? Please paint us a picture of changing times, if any?
How does the 4 years of your HS career differ from the 4 years of a girl runners life in 2020? Please paint us a picture of changing times, if any?
Overall I think they are very similar. Teenage girls are going through a lot of changes physically and socially no matter when they are in school. There are a lot of pressures to look or act a certain way. The challenges of adolescence is comparable. What is different is the access to science and knowledge. We know so much more than we did in the 1990’s. In that regard we also know so much more about what our competitors are doing. That can be hard. Often I see athletes focusing more on their competitors’ performances than their own. They can find out how other athletes are doing in real time. Often that takes energy away from their own journey.
How has being an age group runner, an elite runner, and now a recreational runner informed your coaching style?
Being a lifelong runner has helped me appreciate what this sport can give you during all times of your life. I believe I have a perspective that many don’t have. As a coach I think my experience across different levels of running makes me more relatable. The kids know I’ve been there. They know I understand where they are and I feel they come to me asking for advice. As a coach my strengths aren’t writing the workouts but rather helping them develop confidence and putting things in perspective.
What keeps you putting on your training shoes and going out the door to run?
Running has become my therapy. I now run to clear my mind. It gives me time to think and reflect about life. To slow down, step away from technology and the demands of being a mom, wife, teacher, coach and friend. It really gives me time to take care of myself emotionally. I’m happier when I’m getting a couple runs in a week.
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Coach Marie Davis Markham running at Lincoln HS (left) and the University of Oregon
How did the idea of “Girls Talks” evolve? Did you see a special need in the community of HS female runners?
A life changing moment happened in my coaching career. Two years ago, I was at Steens Mountain Running Camp and my old teammate at Oregon, Melody Fairchild, was holding a girls only session focusing on distance runners and the stigma that they often slow down or regress for a bit while they hit puberty. She was challenging the idea that if we are healthy females and listen to our bodies, not only can we come out of it as stronger runners, but we can improve when our bodies are ready. My girls were thrown for a loop. They wanted to talk and talk and talk about this topic. They were able to connect to what Melody said and they wanted more. Most importantly these girls wanted to bring it back to the team. From that moment on we started a series of female talks that focus on all sorts of topics. Hard ones, complicated ones, easy ones, basically anything.
Please describe “GT” and how it is set up and works? Can you describe a session for us?
The purpose of a Girls Talk is to give the girls a place to talk about issues they may be dealing with at this point in their life. We come together multiple times a year and they suggest topics they would be interested in talking about. Coach Dettman and I also determine topics based on what we think is important at that time. I then create a safe space where we dive into the topic.
We always start with snacks to loosen them up, chat and giggle a bit. Then I follow a pretty strict lesson plan. Being a teacher for 19 years, I think it’s imperative to have a plan. It’s crucial to making sure we meet the objective and also give them time to talk. My goal is that I talk 10% of the time and they talk 90% of the time. It looks something like this:
I see “Girls Talks” as a support group? Do you see it that way? What other ways does “GT” influence girls?
Absolutely! Girls need to talk. Research shows females speak up to 20,000 words a day and males speak 7,000. Our Girls Talk gives them a group to talk about their feelings. As we all know, people behave differently in similar situations. My goal is to give girls the confidence to make great choices guided by believing in themselves, treating their bodies respectfully and respecting others. By having these discussions it gives girls the tools to make great choices when things get tough for them or a teammate. Often times teenagers don’t want to talk with their parents about these topics so having a group like this gives them a place to discuss these issues with an adult who has been in their situation.
What are your goals and hopes for “GT” and where do you imagine it going?
My goal would be all high school and collegiate athletic programs provide female student athletes a space to talk about the challenges females go through physically, academically, socially and within their specific sport--to provide space for discussion to build confidence in girls as they are transitioning through puberty as well as navigating social norms and expectations. It may take some time before we see Girls Talk in all programs so in the meantime I hope to impact my local community and the coaches I know to take this on as part of their practice.
How can a male coach better prepare himself to coach girls and young women?
It’s all about building relationships that are real and authentic. I have seen it done perfectly, with our head coach, Eric Dettman. He isn’t afraid to talk to girls in a real and honest way. He can banter with the best of them, pump up the ones who need it and can be honest when it matters. Girls like to talk, so a male coach who can engage in those conversations, as silly as they may seem, is going to be the most successful.
It is also important for a male coach to truly understand what a female is going through in high school and college. How her body is changing and how that may or may not affect her mood, performance and confidence. It is imperative that a male coach knows the physiology of a female runner at this age.
Could a male coach lead one of the “GT” groups? Explain how? Or not?
Yes! With three things in place, I believe a male could absolutely lead a Girls Talk. First, the girls have to have a relationship where the girls trust him. Second, he needs a strong understanding of the topic they are going to discuss supported by research or literature. Finally, he needs to be able to sit and listen and just let them talk.
A life changing moment happened in my coaching career. Two years ago, I was at Steens Mountain Running Camp and my old teammate at Oregon, Melody Fairchild, was holding a girls only session focusing on distance runners and the stigma that they often slow down or regress for a bit while they hit puberty. She was challenging the idea that if we are healthy females and listen to our bodies, not only can we come out of it as stronger runners, but we can improve when our bodies are ready. My girls were thrown for a loop. They wanted to talk and talk and talk about this topic. They were able to connect to what Melody said and they wanted more. Most importantly these girls wanted to bring it back to the team. From that moment on we started a series of female talks that focus on all sorts of topics. Hard ones, complicated ones, easy ones, basically anything.
Please describe “GT” and how it is set up and works? Can you describe a session for us?
The purpose of a Girls Talk is to give the girls a place to talk about issues they may be dealing with at this point in their life. We come together multiple times a year and they suggest topics they would be interested in talking about. Coach Dettman and I also determine topics based on what we think is important at that time. I then create a safe space where we dive into the topic.
We always start with snacks to loosen them up, chat and giggle a bit. Then I follow a pretty strict lesson plan. Being a teacher for 19 years, I think it’s imperative to have a plan. It’s crucial to making sure we meet the objective and also give them time to talk. My goal is that I talk 10% of the time and they talk 90% of the time. It looks something like this:
- Introduce the Topic/Big Idea and why it’s important or relevant.
- Give examples of times when I was and wasn’t successful in regards to this topic. It is important for them to see I have failed as well.
- Have them reflect on paper to an open ended question. I want them to get thinking about themselves. This is also important for the girls who don’t feel as comfortable talking within a group.
- Provide an article to read that focuses on the topic.
- Now the girls talk. I usually provide an essential question or two that leads them toward my targeted outcome, but I let them talk. I do probe along the way when I feel it’ll push the conversation. This time usually lasts for 30-45 minutes.
- The girls take time to reflect again about their practice as a runner or a female. Usually they are reflecting on something they want to improve on and apply to their life.
I see “Girls Talks” as a support group? Do you see it that way? What other ways does “GT” influence girls?
Absolutely! Girls need to talk. Research shows females speak up to 20,000 words a day and males speak 7,000. Our Girls Talk gives them a group to talk about their feelings. As we all know, people behave differently in similar situations. My goal is to give girls the confidence to make great choices guided by believing in themselves, treating their bodies respectfully and respecting others. By having these discussions it gives girls the tools to make great choices when things get tough for them or a teammate. Often times teenagers don’t want to talk with their parents about these topics so having a group like this gives them a place to discuss these issues with an adult who has been in their situation.
What are your goals and hopes for “GT” and where do you imagine it going?
My goal would be all high school and collegiate athletic programs provide female student athletes a space to talk about the challenges females go through physically, academically, socially and within their specific sport--to provide space for discussion to build confidence in girls as they are transitioning through puberty as well as navigating social norms and expectations. It may take some time before we see Girls Talk in all programs so in the meantime I hope to impact my local community and the coaches I know to take this on as part of their practice.
How can a male coach better prepare himself to coach girls and young women?
It’s all about building relationships that are real and authentic. I have seen it done perfectly, with our head coach, Eric Dettman. He isn’t afraid to talk to girls in a real and honest way. He can banter with the best of them, pump up the ones who need it and can be honest when it matters. Girls like to talk, so a male coach who can engage in those conversations, as silly as they may seem, is going to be the most successful.
It is also important for a male coach to truly understand what a female is going through in high school and college. How her body is changing and how that may or may not affect her mood, performance and confidence. It is imperative that a male coach knows the physiology of a female runner at this age.
Could a male coach lead one of the “GT” groups? Explain how? Or not?
Yes! With three things in place, I believe a male could absolutely lead a Girls Talk. First, the girls have to have a relationship where the girls trust him. Second, he needs a strong understanding of the topic they are going to discuss supported by research or literature. Finally, he needs to be able to sit and listen and just let them talk.
Lincoln High School girls participate in Girls Talks
"Girls need to talk. Research shows females speak up to 20,000 words a day and males speak 7,000. Our Girls Talk gives them a group to talk about their feelings. As we all know, people behave differently in similar situations. My goal is to give girls the confidence to make great choices guided by believing in themselves, treating their bodies respectfully and respecting others. By having these discussions it gives girls the tools to make great choices when things get tough for them or a teammate." - Marie Davis Markham
What do you believe running and competing does for girls? Why would you encourage girls to run or play sports?
Being an athlete is one of the most thrilling and self-fulfilling adventures an individual can embark on. It teaches us so much about ourselves and we learn from every success and failure. Finding that balance between your passion and taking care of yourself as a female is an important lesson. I believe being an athlete puts you in uncomfortable situations and being in those situations is where you are going to grow the most. Athletes also tend to take care of their bodies and have something important to focus on, often that keeps them out of trouble. As a runner, it’s all about you and the effort you put in. What a great lesson to learn!
What coaching differences, if any, do you bring to coaching girls versus boys?
Truly I try and build a relationship with any athlete regardless of whether they are a boy or girl as they all have their unique differences. Getting to know each kid is how you will really connect with them. But generally you will find some commonalities between girls and boys. I think many females like to come together to talk through things and I’m able to provide that for them. I don’t feel the boys need it as much. I have had great conversations with boys but mostly they are one on one. They are just as easy to talk to but they don’t seem to need as much time to work through things as girls do.
Any coaching books or related books you could recommend to us?
I just read “Roar” by Dr. Stacy Sims and it blew me away! So much important knowledge I wish I had known as a competitive runner. I also love the Believe Training Journals. Some of our girls connected with Kara Goucher’s book, “Strong”, about building confidence. Mostly I’m on the search for articles that I can share with the girls.
Being an athlete is one of the most thrilling and self-fulfilling adventures an individual can embark on. It teaches us so much about ourselves and we learn from every success and failure. Finding that balance between your passion and taking care of yourself as a female is an important lesson. I believe being an athlete puts you in uncomfortable situations and being in those situations is where you are going to grow the most. Athletes also tend to take care of their bodies and have something important to focus on, often that keeps them out of trouble. As a runner, it’s all about you and the effort you put in. What a great lesson to learn!
What coaching differences, if any, do you bring to coaching girls versus boys?
Truly I try and build a relationship with any athlete regardless of whether they are a boy or girl as they all have their unique differences. Getting to know each kid is how you will really connect with them. But generally you will find some commonalities between girls and boys. I think many females like to come together to talk through things and I’m able to provide that for them. I don’t feel the boys need it as much. I have had great conversations with boys but mostly they are one on one. They are just as easy to talk to but they don’t seem to need as much time to work through things as girls do.
Any coaching books or related books you could recommend to us?
I just read “Roar” by Dr. Stacy Sims and it blew me away! So much important knowledge I wish I had known as a competitive runner. I also love the Believe Training Journals. Some of our girls connected with Kara Goucher’s book, “Strong”, about building confidence. Mostly I’m on the search for articles that I can share with the girls.
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Coach Markham and her family
 | Marie Markham Davis is the newest member of the WRCC. We welcome her with an upcoming interview about her amazing life, not only as a former top high school runner, collegiate runner at University of Oregon, and professional runner for Nike, but now as a coach at her Alma Mater, Lincoln HS in Portland, Oregon. |
Two of our members at WRCC, Marie Davis and Robyn McGillis, are in the process of putting together a clinic focused on the young female runner (11-18). Both have been lifelong runners and feel it is an important time to look at the female runner and learn more about her. There is an extensive amount of knowledge surrounding female runners and we wish to assemble a variety of topics into a clinic. Their goal would be to educate and empower all coaches to coach the whole female distance runner, and also believe coaches of boys would benefit from these conversations for their own practice as well. Please take a minute or two and respond to the questions in the link below. We at WRCC really appreciate your support!
https://forms.gle/EhuVPJvBEgrfFkrS6
https://forms.gle/EhuVPJvBEgrfFkrS6
On January 11, 2020, the WRCC headed to Nike World Headquarters in Beaverton, OR, to host a clinic on coaching young female runners with a panel that was put together by WRCC founder Charlotte Richardson. The panel included:
Coach Laura Caldwell has worked with middle and distance runners at the high school, college and professional levels. As the Cross Country and Track and Field Coach of the Lake Oswego HS Girls Team, her runners consistently qualified for the 6A State Meet, often placing on the podium. Moving back to South Carolina in 2010, Laura coached at Furman University with her husband Mike Caldwell. She is currently coaching the Greenville Track Club Elite. As a competitor Laura ran at Florida State, and later professionally with Nike. Among her many running accomplishments are winner of the Seattle Marathon, and USA National Master Champion in the 5K on the track and Cross Country. Coach Caldwell can be reached at lcaldwell2@me.com
Shawn Dailey received his Doctorate in Physical Therapy from the University of Montana. Shawn opened Therapeutic Associates Lake Oswego in 2009 and has directed TAI’s contract with Nike to manage Wellness Centers at Nike World Headquarters. He has over 15 years of experience in orthopedic sports physical therapy, injury prevention, the biomechanics of efficient athletic movement, and youth through elite athlete performance development. Shawn has worked with athletic organizations from local high schools to professional and Olympic running individuals/teams. He also has worked with numerous world class runners providing performance and injury care. Shawn can be reached at Therapeutics Associates in Lake Oswego. Shawn can be reached at lakeoswego@taipt.com and 503-635-0844
Michelle Tegenkamp is a Registered Dietitian that received her Bachelor of Science degree in Dietetics as well as Kinesiology at Michigan State University where she competed in cross country and track and field. She then completed her Master’s degree in Nutrition Science at the University of Wisconsin where she stayed to complete her Dietetic internship. Michelle has a passion for working with people to help them view and utilize food and nutrition in a positive way, helping them to feel their best. Michelle works with people of all backgrounds and specializes in wellness nutrition as well as sports nutrition as a Certified Specialist Sports Dietitian. Currently Michelle works with the Portland Trail Blazers and University of Portland athletic department. She can be reached at https://www.headquarterspt.com/team , activenutritionllc@gmail.com
In Coach Marie Markham's own words – “I am a lifelong runner. I started running at age 8 and I am still running the trails of Forest Park 34 years later. Early in my career I was a 6 time National Junior Olympics Champion and 6 time State Champion for Lincoln High School in Portland. I also competed in 2 World Jr. Cross Country Championships and was a 6 time All-American at University of Oregon. Towards the end of my competitive career I ran for Nike and the Nike Farm team through 2004. Now I coach at my Alma Mater, Lincoln High School, where I have been the assistant coach for 2 years. From my experiences in running I have started "Girls Talks" with our team focused on being strong females in mind and body first, lifelong runners second, and getting faster third." She can be reached at mariejmarkham@gmail.com and IG: @mariemarkham
Here is the link to the full session:
drive.google.com/open?id=1mg-wuX-YEzTvxPb6DSVkfJ50CctdKfNn
Coach Laura Caldwell has worked with middle and distance runners at the high school, college and professional levels. As the Cross Country and Track and Field Coach of the Lake Oswego HS Girls Team, her runners consistently qualified for the 6A State Meet, often placing on the podium. Moving back to South Carolina in 2010, Laura coached at Furman University with her husband Mike Caldwell. She is currently coaching the Greenville Track Club Elite. As a competitor Laura ran at Florida State, and later professionally with Nike. Among her many running accomplishments are winner of the Seattle Marathon, and USA National Master Champion in the 5K on the track and Cross Country. Coach Caldwell can be reached at lcaldwell2@me.com
Shawn Dailey received his Doctorate in Physical Therapy from the University of Montana. Shawn opened Therapeutic Associates Lake Oswego in 2009 and has directed TAI’s contract with Nike to manage Wellness Centers at Nike World Headquarters. He has over 15 years of experience in orthopedic sports physical therapy, injury prevention, the biomechanics of efficient athletic movement, and youth through elite athlete performance development. Shawn has worked with athletic organizations from local high schools to professional and Olympic running individuals/teams. He also has worked with numerous world class runners providing performance and injury care. Shawn can be reached at Therapeutics Associates in Lake Oswego. Shawn can be reached at lakeoswego@taipt.com and 503-635-0844
Michelle Tegenkamp is a Registered Dietitian that received her Bachelor of Science degree in Dietetics as well as Kinesiology at Michigan State University where she competed in cross country and track and field. She then completed her Master’s degree in Nutrition Science at the University of Wisconsin where she stayed to complete her Dietetic internship. Michelle has a passion for working with people to help them view and utilize food and nutrition in a positive way, helping them to feel their best. Michelle works with people of all backgrounds and specializes in wellness nutrition as well as sports nutrition as a Certified Specialist Sports Dietitian. Currently Michelle works with the Portland Trail Blazers and University of Portland athletic department. She can be reached at https://www.headquarterspt.com/team , activenutritionllc@gmail.com
In Coach Marie Markham's own words – “I am a lifelong runner. I started running at age 8 and I am still running the trails of Forest Park 34 years later. Early in my career I was a 6 time National Junior Olympics Champion and 6 time State Champion for Lincoln High School in Portland. I also competed in 2 World Jr. Cross Country Championships and was a 6 time All-American at University of Oregon. Towards the end of my competitive career I ran for Nike and the Nike Farm team through 2004. Now I coach at my Alma Mater, Lincoln High School, where I have been the assistant coach for 2 years. From my experiences in running I have started "Girls Talks" with our team focused on being strong females in mind and body first, lifelong runners second, and getting faster third." She can be reached at mariejmarkham@gmail.com and IG: @mariemarkham
Here is the link to the full session:
drive.google.com/open?id=1mg-wuX-YEzTvxPb6DSVkfJ50CctdKfNn
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We are pleased to announce that we are going to be part of the Nike NW Track and Field Clinic at the Tiger Woods Center on Nike's World Campus in Beaverton, OR, January 10-11. We will be hosting a clinic on Saturday, January 11, at 1 p.m. Our focus will be on coaching the young female runner. Panelist will discuss the coaching, training, injury prevention, nutrition, and psychology of the young female runner.
Panelists include:
Laura Caldwell had a very successful coaching career at Lake Oswego HS in XC and Track and Field. Later she coached college runners at Furman University (SC), and is currently coaching professional athletes at the Greenville Track Club Elite program.
PT Shawn Dailey of Therapeutics Associates in Lake Oswego and Nike has worked extensively with high school, college, and professional athletes.
Nutritionist Michelle Tegankamp, former All American distance runner at Michigan State University, works with the Portland Trail Blazers and the University of Portland, as well as high school, college and professional athletes.
Coach Marie Davis Markham, former Oregon HS State Champion in Track and XC, an All American at the University of Oregon, and now coaches the girl distance runners at her alma mater, Lincoln HS in Portland, Oregon.
For more information on the clinic, go to https://www.trackclinic.net. We hope to see you there!
Panelists include:
Laura Caldwell had a very successful coaching career at Lake Oswego HS in XC and Track and Field. Later she coached college runners at Furman University (SC), and is currently coaching professional athletes at the Greenville Track Club Elite program.
PT Shawn Dailey of Therapeutics Associates in Lake Oswego and Nike has worked extensively with high school, college, and professional athletes.
Nutritionist Michelle Tegankamp, former All American distance runner at Michigan State University, works with the Portland Trail Blazers and the University of Portland, as well as high school, college and professional athletes.
Coach Marie Davis Markham, former Oregon HS State Champion in Track and XC, an All American at the University of Oregon, and now coaches the girl distance runners at her alma mater, Lincoln HS in Portland, Oregon.
For more information on the clinic, go to https://www.trackclinic.net. We hope to see you there!
Nikki Rafie and Helene Hutchinson met with Shalane Flanagan in her home in Portland, Oregon, in early November to congratulate her on her amazing running career and to primarily talk with her about her next opportunity coaching elite runners.
To highlight her running career, Shalane has been an amazing runner since high school, as a two-time winner of the Footlocker XC (before NXN existed!), three-time state of Massachusetts XC all-state performances and numerous track records. She ran at the University of North Carolina-Chapel Hill where she won national XC titles in 2002 and 2003 and multiple track accolades. Post collegiately she raced and held records in the 3k to the marathon, made four Olympic teams, running the 5k in 2004, earning an Olympic silver in the 2008 10k and placing 10th and then 6th in the 2012 and 2016 marathons respectively.
Most recently, Shalane won the 2017 NYC Marathon, the first female American winner since 1977. This just touches the surface of her talent, accolades, and impact on running.
Over the past several months, Shalane TV commentated two globally watched running events – the INEOS 1:59 Challenge and NYC Marathon. When asked about this experience, Shalane talked about how she really enjoys TV and loved talking about other people’s running.
“It’s one of those things that never in a million years I thought I’d be into, yet I really love it. I actually love the investigative side, the media side and doing the homework on the athletes and figuring out how their training is going, their mindset and all the nuances and studying them… And it’s fun to stay in the sport, have a contribution and it not be about my running.
There are not very many female commentators or female coaches so I feel a need to step up to the plate and not just shy away into the background. It’s time to step up and use that knowledge, then showcase as more women may be interested in commentating and coaching. Until you see it you don’t know it’s a reality or a viable option for a career.”
As she moves into coaching elite athletes, she humbly recognizes that her insights are limited right now. She feels like she has been on a bit of an internship this past year, knowing when she ran NYC in 2017, that coaching is what she intended to do next. Very exciting for us all!
To highlight her running career, Shalane has been an amazing runner since high school, as a two-time winner of the Footlocker XC (before NXN existed!), three-time state of Massachusetts XC all-state performances and numerous track records. She ran at the University of North Carolina-Chapel Hill where she won national XC titles in 2002 and 2003 and multiple track accolades. Post collegiately she raced and held records in the 3k to the marathon, made four Olympic teams, running the 5k in 2004, earning an Olympic silver in the 2008 10k and placing 10th and then 6th in the 2012 and 2016 marathons respectively.
Most recently, Shalane won the 2017 NYC Marathon, the first female American winner since 1977. This just touches the surface of her talent, accolades, and impact on running.
Over the past several months, Shalane TV commentated two globally watched running events – the INEOS 1:59 Challenge and NYC Marathon. When asked about this experience, Shalane talked about how she really enjoys TV and loved talking about other people’s running.
“It’s one of those things that never in a million years I thought I’d be into, yet I really love it. I actually love the investigative side, the media side and doing the homework on the athletes and figuring out how their training is going, their mindset and all the nuances and studying them… And it’s fun to stay in the sport, have a contribution and it not be about my running.
There are not very many female commentators or female coaches so I feel a need to step up to the plate and not just shy away into the background. It’s time to step up and use that knowledge, then showcase as more women may be interested in commentating and coaching. Until you see it you don’t know it’s a reality or a viable option for a career.”
As she moves into coaching elite athletes, she humbly recognizes that her insights are limited right now. She feels like she has been on a bit of an internship this past year, knowing when she ran NYC in 2017, that coaching is what she intended to do next. Very exciting for us all!
You just recently announced your retirement from competitive racing, why now and was it a hard decision to make?
There were a variety of factors that went into the decision and I gave myself a lot of time the whole year since my last race. I’ve known since the 2016 Olympics that this was something I really wanted to do yet I just didn’t know the timing. I wanted this to be intuitive and not forced. I realize that it’s a blessing to be able to decide when you retire.
I realized that I was more into the athletes I was training with, their results and their training, than I was my own. That was a sign. So this was a pretty easy decision. I had this desire in the past couple of years to have one more big moment beyond getting an Olympic medal. When I got it in New York, I just felt like I was very much at peace with everything I had done. I felt like I had done it all and I could keep going, but I actually feel like I have more to give now in these new roles than I do with running.
Like with any job, you feel that you have maximized it and now need a bigger challenge. How do I become a world class coach in an area where there are not many women? That’s a brand new big challenge.
So in a roundabout way it was a variety of factors. I knew it was coming over the past couple of years, which made it a little easier to transition. It was in stages and it wasn’t forced. Everyone was very encouraging to have me to wait to make sure. There was no pressure to move on in any capacity. I wasn’t pushed. If anything, it was like ‘you should keep running’. And even my teammates were like what? You are not going to keep running?’ So, it’s nice to leave on the terms of people wanting more instead of ‘oh my gosh, is she still here?’ It’s kind of a different vibe which is kind of fun.
Was coaching something you’ve thought about more recently or throughout your career?
When I first got into running, I thought that coaching would be something I’d be into. I thought that it’s maybe the next natural step. But, it never resonated as much as until a friend, another one of the Bowerman Women, was having a tremendous amount of injuries and set backs. It was really rough for her and I needed to convince her to stay in the sport. She was ready to quit. Ready to be done. Then she worked through it, had a phenomenal season in which she went from having the lowest of expectations to earning a medal at the World Championships! I had been a part of that process of helping rebuild her physically and mentally in confidence. And then actually being in that race and watching her fly by me and earn a medal. She completely blew her own mind and everyone’s mind that she was capable of this.
Literally that night in Beijing China, I was like ‘I need to coach’. I need to help and be part of this. It was so rewarding to invest myself in someone and see their success. It was the greatest feeling. It was addicting. This was as good as if I had accomplished it and I didn’t have to do it. I got to be a part of it and feel a direct affect on someone in that way that was a memory she will have forever. I will have forever. I want memories like this a lot more often. This was a pivotal moment. I was like yes, I definitely want to coach.
In coaching everyone always saying you can have the best X’s and O’s and workouts and fancy things, yet it is all about the relationship you build with the athlete to help them execute, getting into their head and in-between the ears is way more important than anything else.
As you make your transition to being on the other side of training as a coach, what do you hope to bring to coaching elite athletes?
There are two things I think about a lot specifically at this level.
The first one transcends to all levels. Showing up and caring to me is the number one factor. If the athlete feels that you really care about them as an individual and you show up during the workouts that no one wants to be at (it’s cold, it’s rainy and it’s gross), you show the commitment level.
We had foster girls that went to Lincoln High School. What made me realize this theme was that it applies to every athlete, to kids especially. They were track runners and we would go to their track meets and they would not even acknowledge that we were there. It didn’t even matter if we said or did anything, yet if they saw us in the stands, it meant the world to them. They would notice when we went to go get a snack and come back, and say ‘you left for 15 minutes’. They are very perceptive!
Elite athletes are the same. They notice how much effort you put into it. The more effort you put into their running and the commitment to them, they will then run through brick walls for you as they feel the commitment that you care about what they are doing. Like I said, you can have all of these fancy workouts and that’s great. To me, the foundation of coaching is showing up and caring.
Secondly, with elite athletes you don’t often need to be this big rah rah motivator. If anything you always have to be holding them back. They are so extremely motivated, they are their own worst enemy. They will train, train, train all day long. It is like these thoroughbreds that just want to go out and run all of the time. You never have to motivate them to work harder. The best coaches are always dialing it back, holding them back. So when you put them on the start line, they are just chomping at the bit to race and run well.
How do you think your coaches throughout your career have molded your coaching philosophy?
In high school, there was not a strong running culture and I’d actually just make up my own workouts. I would read books, Joanie (Samuelson) had a training book and I’d be like, Joanie did this workout. I loved that.
Then, I had my college coach and two professional coaches where each contributed to my vision of what I’d do as a coach. With each person, there are nuggets of gold that I pull from.
In college, Coach Whittlesey taught me a lot about teamwork and how to operate as a unit of lot of people, using peoples’ skills and how to integrate everyone. And just the general basics of working hard.
Then after college, Coach Cook really taught me how to take care of myself in terms of health and injury prevention. He was so into the details and he always emphasized being a great athlete. He was really big into the weight room and injury prevention and staying on top of niggles. I learned a lot from him.
Then Coach Schumacher is like the mix of everything. He has all of those qualities and that’s probably why he is one of the best coaches in the world. He’s got it all. And if he doesn’t have the answer, he outsources. When you are healthy and ready to go, Jerry is the best to bring you along and see the big picture. He is always thinking about the big picture, the end goals and the slow incremental investment over years. For distance runners it is not instantaneous success. It’s delayed gratification. He teaches athletes patience. A lot of key mental skills are learned through training as there are long arduous workouts. This was quite an adjustment when I came to him. Patience is a big thing.
There is such a great mix that I have learned from all of my coaches. I feel like having had that variety prepares me well for seeing things a little differently as I’ve seen through the eyes of different coaches.
In general, it’s about caring about the athlete as a whole person.
We are such a competitive group yet at the end of the day. I care about the individual first and foremost, their wellbeing and happiness always. That is the priority.
I love that they run fast yet are they a good person? Are they contributing to the community? Are they a good family member? Values in running transcend to everything. They are going to be great if they have those foundational things dialed in. As a coach, that is the first and foremost.
What excites you about coaching and what, if anything, scares you about it?
It excites me because it’s new territory. Technically I’ve never really coached. I’ve been more of a mentor and leader.
This is taking on the responsibility of people’s careers. I take that as pretty good weight. When they are coming to me for advice, I have their career in my hands and that’s really important. These athletes only have a window of maybe six years of running. We need to maximize and keep them healthy, happy and supported. I think that’s exciting and scary at the same time.
Being in an environment where I am the only female coach is a little intimidating.
It was my first experience this summer going to the US and World Championships. I never thought of it as a gender specific area. I never picked my head up as an athlete, looked around at the coaches and the people that were in these warm-up areas.
At US Championships, I was literally one of three women coaches (and maybe one or two agents representing the athletes). It was wild. That was eye opening.
Then at World Championships it was an even smaller ratio. I think I was the only female there. This was pretty crazy. There was one agent from Tennessee and then there was me.
I think if you want to be in a position like this, you have to advocate for yourself. If it’s not a role that people may see as viable, you may have to create it for yourself and not wait for it to come to you.
I hope that companies start to invest in it. I advocated for myself and I am really happy I was supported.
It was exciting in New York when I did the TV broadcast. There were three women on the broadcast. There was a 3 to 2 ratio and it didn’t matter. I was a new addition and they were excited about it.
There were a variety of factors that went into the decision and I gave myself a lot of time the whole year since my last race. I’ve known since the 2016 Olympics that this was something I really wanted to do yet I just didn’t know the timing. I wanted this to be intuitive and not forced. I realize that it’s a blessing to be able to decide when you retire.
I realized that I was more into the athletes I was training with, their results and their training, than I was my own. That was a sign. So this was a pretty easy decision. I had this desire in the past couple of years to have one more big moment beyond getting an Olympic medal. When I got it in New York, I just felt like I was very much at peace with everything I had done. I felt like I had done it all and I could keep going, but I actually feel like I have more to give now in these new roles than I do with running.
Like with any job, you feel that you have maximized it and now need a bigger challenge. How do I become a world class coach in an area where there are not many women? That’s a brand new big challenge.
So in a roundabout way it was a variety of factors. I knew it was coming over the past couple of years, which made it a little easier to transition. It was in stages and it wasn’t forced. Everyone was very encouraging to have me to wait to make sure. There was no pressure to move on in any capacity. I wasn’t pushed. If anything, it was like ‘you should keep running’. And even my teammates were like what? You are not going to keep running?’ So, it’s nice to leave on the terms of people wanting more instead of ‘oh my gosh, is she still here?’ It’s kind of a different vibe which is kind of fun.
Was coaching something you’ve thought about more recently or throughout your career?
When I first got into running, I thought that coaching would be something I’d be into. I thought that it’s maybe the next natural step. But, it never resonated as much as until a friend, another one of the Bowerman Women, was having a tremendous amount of injuries and set backs. It was really rough for her and I needed to convince her to stay in the sport. She was ready to quit. Ready to be done. Then she worked through it, had a phenomenal season in which she went from having the lowest of expectations to earning a medal at the World Championships! I had been a part of that process of helping rebuild her physically and mentally in confidence. And then actually being in that race and watching her fly by me and earn a medal. She completely blew her own mind and everyone’s mind that she was capable of this.
Literally that night in Beijing China, I was like ‘I need to coach’. I need to help and be part of this. It was so rewarding to invest myself in someone and see their success. It was the greatest feeling. It was addicting. This was as good as if I had accomplished it and I didn’t have to do it. I got to be a part of it and feel a direct affect on someone in that way that was a memory she will have forever. I will have forever. I want memories like this a lot more often. This was a pivotal moment. I was like yes, I definitely want to coach.
In coaching everyone always saying you can have the best X’s and O’s and workouts and fancy things, yet it is all about the relationship you build with the athlete to help them execute, getting into their head and in-between the ears is way more important than anything else.
As you make your transition to being on the other side of training as a coach, what do you hope to bring to coaching elite athletes?
There are two things I think about a lot specifically at this level.
The first one transcends to all levels. Showing up and caring to me is the number one factor. If the athlete feels that you really care about them as an individual and you show up during the workouts that no one wants to be at (it’s cold, it’s rainy and it’s gross), you show the commitment level.
We had foster girls that went to Lincoln High School. What made me realize this theme was that it applies to every athlete, to kids especially. They were track runners and we would go to their track meets and they would not even acknowledge that we were there. It didn’t even matter if we said or did anything, yet if they saw us in the stands, it meant the world to them. They would notice when we went to go get a snack and come back, and say ‘you left for 15 minutes’. They are very perceptive!
Elite athletes are the same. They notice how much effort you put into it. The more effort you put into their running and the commitment to them, they will then run through brick walls for you as they feel the commitment that you care about what they are doing. Like I said, you can have all of these fancy workouts and that’s great. To me, the foundation of coaching is showing up and caring.
Secondly, with elite athletes you don’t often need to be this big rah rah motivator. If anything you always have to be holding them back. They are so extremely motivated, they are their own worst enemy. They will train, train, train all day long. It is like these thoroughbreds that just want to go out and run all of the time. You never have to motivate them to work harder. The best coaches are always dialing it back, holding them back. So when you put them on the start line, they are just chomping at the bit to race and run well.
How do you think your coaches throughout your career have molded your coaching philosophy?
In high school, there was not a strong running culture and I’d actually just make up my own workouts. I would read books, Joanie (Samuelson) had a training book and I’d be like, Joanie did this workout. I loved that.
Then, I had my college coach and two professional coaches where each contributed to my vision of what I’d do as a coach. With each person, there are nuggets of gold that I pull from.
In college, Coach Whittlesey taught me a lot about teamwork and how to operate as a unit of lot of people, using peoples’ skills and how to integrate everyone. And just the general basics of working hard.
Then after college, Coach Cook really taught me how to take care of myself in terms of health and injury prevention. He was so into the details and he always emphasized being a great athlete. He was really big into the weight room and injury prevention and staying on top of niggles. I learned a lot from him.
Then Coach Schumacher is like the mix of everything. He has all of those qualities and that’s probably why he is one of the best coaches in the world. He’s got it all. And if he doesn’t have the answer, he outsources. When you are healthy and ready to go, Jerry is the best to bring you along and see the big picture. He is always thinking about the big picture, the end goals and the slow incremental investment over years. For distance runners it is not instantaneous success. It’s delayed gratification. He teaches athletes patience. A lot of key mental skills are learned through training as there are long arduous workouts. This was quite an adjustment when I came to him. Patience is a big thing.
There is such a great mix that I have learned from all of my coaches. I feel like having had that variety prepares me well for seeing things a little differently as I’ve seen through the eyes of different coaches.
In general, it’s about caring about the athlete as a whole person.
We are such a competitive group yet at the end of the day. I care about the individual first and foremost, their wellbeing and happiness always. That is the priority.
I love that they run fast yet are they a good person? Are they contributing to the community? Are they a good family member? Values in running transcend to everything. They are going to be great if they have those foundational things dialed in. As a coach, that is the first and foremost.
What excites you about coaching and what, if anything, scares you about it?
It excites me because it’s new territory. Technically I’ve never really coached. I’ve been more of a mentor and leader.
This is taking on the responsibility of people’s careers. I take that as pretty good weight. When they are coming to me for advice, I have their career in my hands and that’s really important. These athletes only have a window of maybe six years of running. We need to maximize and keep them healthy, happy and supported. I think that’s exciting and scary at the same time.
Being in an environment where I am the only female coach is a little intimidating.
It was my first experience this summer going to the US and World Championships. I never thought of it as a gender specific area. I never picked my head up as an athlete, looked around at the coaches and the people that were in these warm-up areas.
At US Championships, I was literally one of three women coaches (and maybe one or two agents representing the athletes). It was wild. That was eye opening.
Then at World Championships it was an even smaller ratio. I think I was the only female there. This was pretty crazy. There was one agent from Tennessee and then there was me.
I think if you want to be in a position like this, you have to advocate for yourself. If it’s not a role that people may see as viable, you may have to create it for yourself and not wait for it to come to you.
I hope that companies start to invest in it. I advocated for myself and I am really happy I was supported.
It was exciting in New York when I did the TV broadcast. There were three women on the broadcast. There was a 3 to 2 ratio and it didn’t matter. I was a new addition and they were excited about it.
Early in your career you had what might be called setbacks or negative results. What steps did you take to get back out there and succeed? And how do you think you can bring that amazing mindset to your athletes?
There were definitely a few points within my career that were probably pivotal moments. I was a really good high school runner. I had chosen my parents very well; genetics of our parents take us only so far, and then you have to work.
Many of the men and women that I went up against in high school, went to Foot Locker
(which was a big deal). I hadn’t made it yet, and I had a couple of really bad races trying to qualify. I was sick and collapsed one time, one time it was almost psycho-symptomatic. The desire to make it so badly would give me anxiety and that was devastating to me.
I think, for some reason, I've always been able to turn these moments of bad races or bad injuries into a strength instead of falling under pressure and disappointment.
It happened again in college, a setback in my sophomore year. I was leading and winning in an NCAA cross-country race, and I ended up stopping and walking (finished 16th …really embarrassing). I was feeling the pressure as they had announced the night before that I was the NCAA runner of the year. I crumpled under pressure again.
So, I went and saw a sports psychologist to get help and evalute. Then, I ended up with two national titles in cross. Again, I used that weakness that was exposed to build strength from.
Setbacks are instigators to re-evaluation: How do I get better or what resources do I need to get help from? I think it’s just how I react instinctually.
I’ve also had various injuries in my career and, in those low moments, was able come back to have some of the greatest moments of my career. Right out of college I had foot surgery and it could have gone really badly; I came back and set 3 American records. In Beijing I had food poisoning 4 days before the race. I had a serious back injury and came back and won New York City Marathon.
I don’t have the recipe on how this happens… I just use it as a greater motivation. The re-evaluation and realization of why I’m doing this makes me little a tougher. Or, maybe the rest is really good for you. Runners don’t like to rest but the body needs it. If something holds you back, then you are forced to rest.
One thing I’m probably more compassionate about is that I understand and have personally experienced the fatigue levels. I can feel the fatigue in my bones and how hard it can be sometimes. So, I can tell the athletes to back off and rest a little bit more and still have confidence that they can come back stronger.
This personal understanding, shared experience, and empathy can resonate well with the athletes.
As a female coach do you think you will have a unique perspective and what advantages, if any, will that give you?
There are aspects about training that can apply to both men and women equally; you can give them the same type of stressors. But then there are certain aspects about training that you have to respect about the physiology of a male and a female. There are significant differences, one major difference is the fact that we (women) menstruate every month or should be if you’re a healthy female. I think there's this old school mentality that if you're training really hard you can expect to not have periods, but the reality is that actually at no point is that good for you to have that happen.
I can attest on a personal level (maybe TMI) that at no point I lost my cycle and I run a hundred and thirty miles a week. Not many women in this country can say that.
So, to me that’s no excuse. If you do have that problem, it's usually some stressors in life, under fueling and being undernourished can cause that.
This (fuel/nutrition) is a huge passion of mine and that's why I wrote the cookbooks. I witnessed it firsthand at the NCAA level--the under-fueling, undernourishment, eating disorders, really bad relationship with food; not looking at it in a positive light and something that is supposed to enhance your life.
There is a lot of misinformation and fad diets (low fat, low calorie). I didn't know any better and it was a blessing in my life to have had a college teammate role model, Elyse Kopecsky. Elyse had suffered athletic amenorrhea and was told she would never have children and had to get on birth control to regulate. It was when she moved to Switzerland that things changed. The food there was more natural, not fat free and so processed. She adopted a new way of eating in that environment and amazingly she got her cycle back. (She has two children now).
The revolutionary moment came to Elyse that there is nothing wrong with her, she’s just been eating wrong. Our food culture is really warped and misinformed.
Elyse decided to change careers and went to culinary school in New York to pursue this new path of learning about food and nutrition.
It was a couple of years later when we sat together here. I was training for my 4th Olympics, but I was feeling tired and hungry, feeling like I’m going to burnout before even getting there. It was then that Elyse suggested to try an experiment. She would tell me what foods to eat, created recipes based on her knowledge. I was eating better and I started to honestly feel so much better. I had way more energy and life, and I was older.
That is a big factor in women's running that needs to be considered. You can't just coach men and women the same without respecting the fact that women have monthly physiological changes, you can't expect the same body percent fat and composition, and nutritional needs. It is completely negligent and naive to ignore this fact and reality.
There is no magic number on a scale for an athlete to hit. I always tell the athletes that they need to have a general idea of what fitness is, but it doesn’t always match the scale.
We need to recognize that weight matters in distance running. It is part of it unfortunately, but not to the point of obsessing about it and making it a focal point. There are far more important factors in a training process that matter more. The culture emphasizes this way too much. Instead we should focus on long term health and longevity. We want these women to walk away from the sport and just feel good, not to be worried about if they can have children or other health issues.
That is refreshing to hear from an elite athlete at Shalane’s level. Everyday runners and aspiring young runners look at the elites and can get the wrong perception.
I worry sometimes when the kids and parents look at our athletes and we are all healthy, but some of us are thin.
For example, I‘m thin, but if you were to look at the evolution of me from high school to where I am now, it's a long slow process of refinement of mileage and adjusting my diet to where I’m at nice healthy weight that also coincides with some good running. But, it’s a progression not an overnight thing.
I also want to be pound-for-pound the strongest out there. I don't think of the word “thin” but strong. The mentality that I always bring with women is, "How strong can we get today?"--in the weight room, on these hills, in speed workouts?
She has taken the opportunity to talk to kids and youths about this topic, when it’s appropriate with the right audience.
For example, in a Bowerman training camp this summer, we specifically pulled the women out to talk about what is natural, what's not natural, what are fallacies and truths, a very honest and open discussion.”
Her cookbooks have been very successful and impactful too.
I’m regularly approached by people in grocery stores who look into my cart and talk about what’s their favorite recipe from the cookbook. My running has allowed these books to have a platform and make an impact. People seem to trust what we are saying.
And lastly, as a new coach, what advice would you give yourself as you start this chapter of your life?
I think it gets back to what I said earlier about caring and showing up and being present. We have a big team, and some of them are previous training partners. There’s a connection and a bond. Even though they come to me for advice and we talk, I find it important and helpful to check up on them regularly. Whether it's at practice or a text message or a phone call to see how they’re doing. Lots of athletes will try to just power through and don’t ask for help. You almost have to investigate and draw it out of. They may look fine and seem fine, but it’s good to be proactive and make sure.
Shalane’s presence in the elite coaching scene can signal new opportunities and have a ripple effect in showing that coaching is a viable option financially for women. There are a lot of women out there that want to get into this but are not sure how to go about it. Having mentors and role models to teach and support them can pave the way.
I’m hoping that someday I can mentor and help someone else come along.
There were definitely a few points within my career that were probably pivotal moments. I was a really good high school runner. I had chosen my parents very well; genetics of our parents take us only so far, and then you have to work.
Many of the men and women that I went up against in high school, went to Foot Locker
(which was a big deal). I hadn’t made it yet, and I had a couple of really bad races trying to qualify. I was sick and collapsed one time, one time it was almost psycho-symptomatic. The desire to make it so badly would give me anxiety and that was devastating to me.
I think, for some reason, I've always been able to turn these moments of bad races or bad injuries into a strength instead of falling under pressure and disappointment.
It happened again in college, a setback in my sophomore year. I was leading and winning in an NCAA cross-country race, and I ended up stopping and walking (finished 16th …really embarrassing). I was feeling the pressure as they had announced the night before that I was the NCAA runner of the year. I crumpled under pressure again.
So, I went and saw a sports psychologist to get help and evalute. Then, I ended up with two national titles in cross. Again, I used that weakness that was exposed to build strength from.
Setbacks are instigators to re-evaluation: How do I get better or what resources do I need to get help from? I think it’s just how I react instinctually.
I’ve also had various injuries in my career and, in those low moments, was able come back to have some of the greatest moments of my career. Right out of college I had foot surgery and it could have gone really badly; I came back and set 3 American records. In Beijing I had food poisoning 4 days before the race. I had a serious back injury and came back and won New York City Marathon.
I don’t have the recipe on how this happens… I just use it as a greater motivation. The re-evaluation and realization of why I’m doing this makes me little a tougher. Or, maybe the rest is really good for you. Runners don’t like to rest but the body needs it. If something holds you back, then you are forced to rest.
One thing I’m probably more compassionate about is that I understand and have personally experienced the fatigue levels. I can feel the fatigue in my bones and how hard it can be sometimes. So, I can tell the athletes to back off and rest a little bit more and still have confidence that they can come back stronger.
This personal understanding, shared experience, and empathy can resonate well with the athletes.
As a female coach do you think you will have a unique perspective and what advantages, if any, will that give you?
There are aspects about training that can apply to both men and women equally; you can give them the same type of stressors. But then there are certain aspects about training that you have to respect about the physiology of a male and a female. There are significant differences, one major difference is the fact that we (women) menstruate every month or should be if you’re a healthy female. I think there's this old school mentality that if you're training really hard you can expect to not have periods, but the reality is that actually at no point is that good for you to have that happen.
I can attest on a personal level (maybe TMI) that at no point I lost my cycle and I run a hundred and thirty miles a week. Not many women in this country can say that.
So, to me that’s no excuse. If you do have that problem, it's usually some stressors in life, under fueling and being undernourished can cause that.
This (fuel/nutrition) is a huge passion of mine and that's why I wrote the cookbooks. I witnessed it firsthand at the NCAA level--the under-fueling, undernourishment, eating disorders, really bad relationship with food; not looking at it in a positive light and something that is supposed to enhance your life.
There is a lot of misinformation and fad diets (low fat, low calorie). I didn't know any better and it was a blessing in my life to have had a college teammate role model, Elyse Kopecsky. Elyse had suffered athletic amenorrhea and was told she would never have children and had to get on birth control to regulate. It was when she moved to Switzerland that things changed. The food there was more natural, not fat free and so processed. She adopted a new way of eating in that environment and amazingly she got her cycle back. (She has two children now).
The revolutionary moment came to Elyse that there is nothing wrong with her, she’s just been eating wrong. Our food culture is really warped and misinformed.
Elyse decided to change careers and went to culinary school in New York to pursue this new path of learning about food and nutrition.
It was a couple of years later when we sat together here. I was training for my 4th Olympics, but I was feeling tired and hungry, feeling like I’m going to burnout before even getting there. It was then that Elyse suggested to try an experiment. She would tell me what foods to eat, created recipes based on her knowledge. I was eating better and I started to honestly feel so much better. I had way more energy and life, and I was older.
That is a big factor in women's running that needs to be considered. You can't just coach men and women the same without respecting the fact that women have monthly physiological changes, you can't expect the same body percent fat and composition, and nutritional needs. It is completely negligent and naive to ignore this fact and reality.
There is no magic number on a scale for an athlete to hit. I always tell the athletes that they need to have a general idea of what fitness is, but it doesn’t always match the scale.
We need to recognize that weight matters in distance running. It is part of it unfortunately, but not to the point of obsessing about it and making it a focal point. There are far more important factors in a training process that matter more. The culture emphasizes this way too much. Instead we should focus on long term health and longevity. We want these women to walk away from the sport and just feel good, not to be worried about if they can have children or other health issues.
That is refreshing to hear from an elite athlete at Shalane’s level. Everyday runners and aspiring young runners look at the elites and can get the wrong perception.
I worry sometimes when the kids and parents look at our athletes and we are all healthy, but some of us are thin.
For example, I‘m thin, but if you were to look at the evolution of me from high school to where I am now, it's a long slow process of refinement of mileage and adjusting my diet to where I’m at nice healthy weight that also coincides with some good running. But, it’s a progression not an overnight thing.
I also want to be pound-for-pound the strongest out there. I don't think of the word “thin” but strong. The mentality that I always bring with women is, "How strong can we get today?"--in the weight room, on these hills, in speed workouts?
She has taken the opportunity to talk to kids and youths about this topic, when it’s appropriate with the right audience.
For example, in a Bowerman training camp this summer, we specifically pulled the women out to talk about what is natural, what's not natural, what are fallacies and truths, a very honest and open discussion.”
Her cookbooks have been very successful and impactful too.
I’m regularly approached by people in grocery stores who look into my cart and talk about what’s their favorite recipe from the cookbook. My running has allowed these books to have a platform and make an impact. People seem to trust what we are saying.
And lastly, as a new coach, what advice would you give yourself as you start this chapter of your life?
I think it gets back to what I said earlier about caring and showing up and being present. We have a big team, and some of them are previous training partners. There’s a connection and a bond. Even though they come to me for advice and we talk, I find it important and helpful to check up on them regularly. Whether it's at practice or a text message or a phone call to see how they’re doing. Lots of athletes will try to just power through and don’t ask for help. You almost have to investigate and draw it out of. They may look fine and seem fine, but it’s good to be proactive and make sure.
Shalane’s presence in the elite coaching scene can signal new opportunities and have a ripple effect in showing that coaching is a viable option financially for women. There are a lot of women out there that want to get into this but are not sure how to go about it. Having mentors and role models to teach and support them can pave the way.
I’m hoping that someday I can mentor and help someone else come along.
When I first met Bob WIlliams in the late Oregon summer of 1985 I was the mother of a 1 year old, and missing the training and competition that had defined my life for so long. Sitting in a coffee shop near Lincoln HS in Portland, OR, Bob asked questions and wrote notes about my running career and my present goals. Finally, after closing his notebook, he looked at me and asked, “How many days do you want to take off?” I was surprised, as days off had not been a part of my running history, and I wasn’t sure why he was asking this. But as I got to know Bob, I grew to understand more of him and his philosophy of coaching and running. Meeting him on Tuesdays and Thursdays for intervals, I would first be asked how I felt. There were times as a mother of a toddler that I had been up all night, or had a sick child. He would very gently say, “Go for an easy run.” I began to understand that each of his athletes were coached very differently and a planned workout was never final until the minute it started. Bob understood runners and the lives that surrounded their running. No workout was unchangeable. He worked with what he had, and his athletes got better and better.
Bob Williams is a coaching icon in Oregon, and arguably the US. His speciality is middle distance, but he has successfully coached the 400m to the marathon. His familiar presence on tracks across the city of Portland is legendary. Often traveling past Duniway or Lincoln or Wilson HS tracks, we see him in deep conversation with athletes of all ages. All are serious conversations and you can imagine him asking, “How do you feel today?”
Bob is not flashy, and if you didn’t know him, you wouldn’t realize you are watching a unique master coach at work. Looking at his resume, his life really, you realize he has done everything as a runner/coach. Graduating from the University of Oregon in 1967, he was coached and mentored by the great Bill Bowerman. His own running vita is exceptional. As a freshman at the U of O, he led the nation in the 3K Steeplechase. In 1965, at the NCAA Championships at Berkeley he placed 9th. In 1967 he won the Pac 8 Championships with a time of 8:51.1. The U of O Team won the meet that year. Later that same season, Bob became an All American at the NCAA Championship in Provo, Utah. As a post collegiate steeplechaser he qualified for the US Olympic Trials in 1968 and 1972. His PRs are a 4:07.6 Mile, an 8:41.2 Steeple, and 14.17.3 for 3 Miles.
His coaching has spanned decades beginning in 1965 to the present. He began as a jogging leader for Bill Bowerman in his new jogging program for Eugene. From there he branched out to start and manage several running groups in Eugene. He assisted Bill Bowerman in piecing waffle shoes together for an experiment for Phil Knight. Over the years he has coached club, college and high school teams, as well as hundreds of individual athletes.
He helped co-found and direct the Portland Marathon Training Clinics.
Probably one of his best known contributions to the sport is his Williams Pace Calculator. (www.WilliamsPaceCalculator.com) This amazing coaching tool saves all of us hours of calculations for workouts and races. It is a metric slide chart that gives coaches and runners instant splits from track to road racing distances.
The athletes Bob has coached and brought success to are legendary. From the Oregon and Washington HS greats Mike McGrath, Marie Davis, Elijah Greer, Christy Lacey-Kreitz, and Scott Daggatt to post collegiate athletes Lisa Karnopp-Nye and John Dimoff.
He has worked and profoundly influenced many of the finest HS programs in Oregon; Lincoln, Gatlin Gable, Central Catholic, Westview, and Lake Oswego.
He developed programs and coached athletes at Nike, as well as being a fitness consultant at Good Samaritan Hospital, St. Vincent’s, and Portland Adventist Medical Center in Portland, Oregon.
He is currently coaching XC and Track and Field at Wilson HS in Portland, Oregon. He continues his Personal Coaching Services, www.coachbobwilliams.com.
It is 2010 at the Oregon State Championships at Hayward Field. An athlete I had been working with, Erin McLaughlin of Milwaukie HS, had qualified in the 3000m. A week earlier at the District Championships, the 1500m had been rough for Erin, and she had not qualified for the state meet in that event. I knew as a coach you needed to inspire and support an athlete in a championship meet, but I couldn’t find the right words to help Erin lift her disappointment and focus positively on the 3,000m. I was desperate to figure out how to help her. Sitting in the warm sunshine at Hayward Field in the early morning, I decided to call Bob. My connection with Bob had stayed close, both as a coach and an athlete, and I had this sudden urge to call for advice. He answered immediately with his classic greeting, “Char, how are you?” I felt sudden relief and optimism that Bob could help my athlete. I told him the story, and my hopes and goals for Erin. After listening carefully, he simply said, “What does Erin want to do?” Suddenly the darkness I felt as a coach lifted and my job became clear. Talk with Erin. Find out what she wanted to accomplish and plan from there. She ran beautifully, setting a PR of 10:12.0. If I had let my own fears and goals take over, I am sure she would not have been so successful. Bob cut through all of my coaching ego and found a way to clearly see the problem.
Please read the following interview. I know you will find all of it interesting, useful and inspiring. Bob Williams is both a treasure and a blessing to the running world.
--Charlotte Lettis
Bob Williams is a coaching icon in Oregon, and arguably the US. His speciality is middle distance, but he has successfully coached the 400m to the marathon. His familiar presence on tracks across the city of Portland is legendary. Often traveling past Duniway or Lincoln or Wilson HS tracks, we see him in deep conversation with athletes of all ages. All are serious conversations and you can imagine him asking, “How do you feel today?”
Bob is not flashy, and if you didn’t know him, you wouldn’t realize you are watching a unique master coach at work. Looking at his resume, his life really, you realize he has done everything as a runner/coach. Graduating from the University of Oregon in 1967, he was coached and mentored by the great Bill Bowerman. His own running vita is exceptional. As a freshman at the U of O, he led the nation in the 3K Steeplechase. In 1965, at the NCAA Championships at Berkeley he placed 9th. In 1967 he won the Pac 8 Championships with a time of 8:51.1. The U of O Team won the meet that year. Later that same season, Bob became an All American at the NCAA Championship in Provo, Utah. As a post collegiate steeplechaser he qualified for the US Olympic Trials in 1968 and 1972. His PRs are a 4:07.6 Mile, an 8:41.2 Steeple, and 14.17.3 for 3 Miles.
His coaching has spanned decades beginning in 1965 to the present. He began as a jogging leader for Bill Bowerman in his new jogging program for Eugene. From there he branched out to start and manage several running groups in Eugene. He assisted Bill Bowerman in piecing waffle shoes together for an experiment for Phil Knight. Over the years he has coached club, college and high school teams, as well as hundreds of individual athletes.
He helped co-found and direct the Portland Marathon Training Clinics.
Probably one of his best known contributions to the sport is his Williams Pace Calculator. (www.WilliamsPaceCalculator.com) This amazing coaching tool saves all of us hours of calculations for workouts and races. It is a metric slide chart that gives coaches and runners instant splits from track to road racing distances.
The athletes Bob has coached and brought success to are legendary. From the Oregon and Washington HS greats Mike McGrath, Marie Davis, Elijah Greer, Christy Lacey-Kreitz, and Scott Daggatt to post collegiate athletes Lisa Karnopp-Nye and John Dimoff.
He has worked and profoundly influenced many of the finest HS programs in Oregon; Lincoln, Gatlin Gable, Central Catholic, Westview, and Lake Oswego.
He developed programs and coached athletes at Nike, as well as being a fitness consultant at Good Samaritan Hospital, St. Vincent’s, and Portland Adventist Medical Center in Portland, Oregon.
He is currently coaching XC and Track and Field at Wilson HS in Portland, Oregon. He continues his Personal Coaching Services, www.coachbobwilliams.com.
It is 2010 at the Oregon State Championships at Hayward Field. An athlete I had been working with, Erin McLaughlin of Milwaukie HS, had qualified in the 3000m. A week earlier at the District Championships, the 1500m had been rough for Erin, and she had not qualified for the state meet in that event. I knew as a coach you needed to inspire and support an athlete in a championship meet, but I couldn’t find the right words to help Erin lift her disappointment and focus positively on the 3,000m. I was desperate to figure out how to help her. Sitting in the warm sunshine at Hayward Field in the early morning, I decided to call Bob. My connection with Bob had stayed close, both as a coach and an athlete, and I had this sudden urge to call for advice. He answered immediately with his classic greeting, “Char, how are you?” I felt sudden relief and optimism that Bob could help my athlete. I told him the story, and my hopes and goals for Erin. After listening carefully, he simply said, “What does Erin want to do?” Suddenly the darkness I felt as a coach lifted and my job became clear. Talk with Erin. Find out what she wanted to accomplish and plan from there. She ran beautifully, setting a PR of 10:12.0. If I had let my own fears and goals take over, I am sure she would not have been so successful. Bob cut through all of my coaching ego and found a way to clearly see the problem.
Please read the following interview. I know you will find all of it interesting, useful and inspiring. Bob Williams is both a treasure and a blessing to the running world.
--Charlotte Lettis
I know you were an All-American in the steeplechase when you were at the U of O. What was it like to be coached by the great Bill Bowerman?
First, I was the PAC 8 Steeplechase Champion my senior year, 1967. I was 4th in the NCAA Championships at Provo Utah that same year, and became an All-American.
Being coached by Bill Bowerman was very special because he coached us as individuals. He wrote “group” plans in the Fall and Winter but by Spring when racing began, he gave each of us a plan that was taped to our “stall” that had specific individual times and intervals based on what we were training for that week. He was incredibly meticulous and watched us as we trained, and made mental notes as to our progress that were reflected in our training plan.
As a group of runners we all enjoyed the training with Bill. He was fair and tried to maintain an equality to a relationship with each of us. If you strayed from his training plan you would know it. There were runners who tried to do more but learned quickly that if you did not take your easy days easy, you would be flat on time trial days. He would question you and get pretty upset if you tried running more miles than what your body was capable of doing, and especially expressing that on Time Trial days.
Bill was very interested in making sure we understood what we were doing and why. It really made it more purposeful and fun. He was a teacher first and coach second. Getting that kind of understanding and purpose is the basis for my current coaching style and training philosophy.
What have you brought into your coaching that was part of your U of O experience?
I determined early on with Bill’s coaching that when an athlete has recovered from a vigorous session they are pretty excited to have more fun training. Bill was way ahead of the training curve, nationally speaking, with his training methods based on the hard-easy system. I learned pretty quickly that his training methods got very good results. It takes time to get to know each athlete and to build trust, but once that is developed you get better feedback from how the runner felt/feels, physically and psychologically/emotionally.
Another coaching philosophy I learned from Bill was how much work/training can an athlete manage in one session or, for a week. To start, I learned that with a new athlete, a minimum amount of intensity and volume work will do. As Bill explained it, see how the athlete feels in two days. Then you will know how to further the athlete’s training, allowing the body’s gradual adaptation to take hold. He always said, “When in doubt, be conservative.” I had to read the athlete’s responses (with open ended questions) to the training session. As an individual boy/girl, each will have a distinct response to the training session.
When did you start coaching and why?
I started coaching a middle school kid who lived down the street. I watched him run by my house a few times and he asked me one day to coach him. He ran very well at Marist High and later ran at Georgetown University. I gave him workouts and he would call me and tell me the results. I watched him get better as he developed. I think he won the regional AAU 800m Championships that year. I simply followed what Bill was providing us and fit the training for him.
In 1971 as a graduate student at the U of O, I coached Carolyn Walker to the World XC Championships. That helped me determine that what I had learned from Bill really worked.
First, I was the PAC 8 Steeplechase Champion my senior year, 1967. I was 4th in the NCAA Championships at Provo Utah that same year, and became an All-American.
Being coached by Bill Bowerman was very special because he coached us as individuals. He wrote “group” plans in the Fall and Winter but by Spring when racing began, he gave each of us a plan that was taped to our “stall” that had specific individual times and intervals based on what we were training for that week. He was incredibly meticulous and watched us as we trained, and made mental notes as to our progress that were reflected in our training plan.
As a group of runners we all enjoyed the training with Bill. He was fair and tried to maintain an equality to a relationship with each of us. If you strayed from his training plan you would know it. There were runners who tried to do more but learned quickly that if you did not take your easy days easy, you would be flat on time trial days. He would question you and get pretty upset if you tried running more miles than what your body was capable of doing, and especially expressing that on Time Trial days.
Bill was very interested in making sure we understood what we were doing and why. It really made it more purposeful and fun. He was a teacher first and coach second. Getting that kind of understanding and purpose is the basis for my current coaching style and training philosophy.
What have you brought into your coaching that was part of your U of O experience?
I determined early on with Bill’s coaching that when an athlete has recovered from a vigorous session they are pretty excited to have more fun training. Bill was way ahead of the training curve, nationally speaking, with his training methods based on the hard-easy system. I learned pretty quickly that his training methods got very good results. It takes time to get to know each athlete and to build trust, but once that is developed you get better feedback from how the runner felt/feels, physically and psychologically/emotionally.
Another coaching philosophy I learned from Bill was how much work/training can an athlete manage in one session or, for a week. To start, I learned that with a new athlete, a minimum amount of intensity and volume work will do. As Bill explained it, see how the athlete feels in two days. Then you will know how to further the athlete’s training, allowing the body’s gradual adaptation to take hold. He always said, “When in doubt, be conservative.” I had to read the athlete’s responses (with open ended questions) to the training session. As an individual boy/girl, each will have a distinct response to the training session.
When did you start coaching and why?
I started coaching a middle school kid who lived down the street. I watched him run by my house a few times and he asked me one day to coach him. He ran very well at Marist High and later ran at Georgetown University. I gave him workouts and he would call me and tell me the results. I watched him get better as he developed. I think he won the regional AAU 800m Championships that year. I simply followed what Bill was providing us and fit the training for him.
In 1971 as a graduate student at the U of O, I coached Carolyn Walker to the World XC Championships. That helped me determine that what I had learned from Bill really worked.
What was it like as a rookie coach?
I always felt pretty confident with my coaching skills. In 1969 while living in Seattle, I watched a high school kid, Scott Daggatt, run himself into the ground at the University of Washington Hec Edmunsen Basketball building indoor track that winter. After introducing myself, I asked him if he would like to get some coaching. He was pretty excited to get some “professional” advice. He won the State of Washington Track and Field 4-A Mile Champs, ran an 8:45 2-mile, and went to the U of O on a partial Scholarship. He later ran 3:58.6 and went to the Pan Am Games. His very good friend and training partner Steve Prefontaine once told him that he, Scott, was the one runner who he feared most.
Who were your mentors and experts?
Until about 1995, Bill was the only coaching mentor I had. I had absolutely no interest in listening to any other coach. Bill had set the standard for middle distance coaching in the U.S. In addition, I was pretty set on how I had attained my success while a student and post college athlete. I’d go see him at his house over the years and we’d talk training and I’d quiz him, take notes, and leave being better informed. But really all he did was confirm what we did during my years being coached by him. His principles were so simple and made so much sense.
Now, over the past 20-30 years, I do rely on other coaches around the Country. Richard Brown (now deceased) was instrumental. Mike Caldwell, Asics Greenville Track Club Elite (gtc-elite.org), Master Coach Peter Thompson of Eugene (www.newintervaltraining.com), Kelly Sullivan, Seattle University, Pete Julian, NOP, and my high school peers at Wilson High School in Portland.
In particular I have found success with Peter Thompson's New Interval training called lactate shuttle training. When done correctly it is a very powerful training type.
(New Interval Training is a type of interval/fartlek training developed by Peter Thompson that includes a “roll on” run of 100-200m or 300m following the repetition. This “roll on” is continuous running at a slower speed than the repetition to allow the body to “shuttle” the lactate throughout the muscle and internally such as the heart, liver and kidneys. This “shuttling” of lactate actually provides another energy source for the body. It also provides the opportunity for the runner to become more impervious to the lactate build up thus enhancing his/her ability to keep running at faster speeds with less effort. I recommend a New Interval session 1 x every 7-10 days. A typical session would look like: 2-3 x [3 x 300 @ 5k, 3k, 1500m paces] with 100m roll on and a 4-minute recovery period after each set. The roll on would be between 28-30 seconds for new runners and 20-21 for fit runners.)
Do you coach men and women differently?
No. It’s about developing the relationship with each athlete. I use the same principles for both men and women and boys and girls. Some athletes need less work for success. Some more. It’s all about the individual.
What advice would you give to a coach just starting out? Resources, classes, books? Where should they start?
I’d recommend a new coach start by getting the Level 1 USATF Coaching Certification. Start coaching with middle school kids, work up to high school. If they really want to become a distance coach, then get Level 2 Certification, read The Lore of Running by Tim Noakes, visit the online coaching/runner learning material on the PACE website (portlandpacenetwork.com).
In coaching Mike McGrath, one of the greatest Oregon HS runners of all time, how did you approach his training? What kind of athlete was he and what was your approach to coaching him?
The elements that both Mike McGrath (1:48.5) and Elijah Greer (1:47.6) had were the love of competing, the exceptional drive to master all supplemental gym activity, and their individual focus when training and racing. Being able to concentrate on your inner objective while training and racing is critical for anyone who wishes to get better.
I approached each one’s training knowing that their primary racing distance, 800m, requires different types of work. They need to be able to manage high levels of discomfort, oxygen debt, and carry this feeling longer from 500m to 800m, as the race progressed. So we started in November, after a 600m time trial, to build into their training, speed development, and speed endurance. I trained them as milers and much of the work they did was focused on mile and some 3k training. But I would gradually--1 x every 8-10 days--throw in some speed endurance like a 500m plus a few 300’s at their DATE pace for 600m. This small amount of this type of work really became the “secret sauce” of their racing success.
I now use more lactate shuttle work to further enhance the capability to manage higher levels of lactate with the specific date paces.
There have been many changes in running from the AAU to USATF, and from amateur to professional athletes over the past 35-40 years. How has that changed your approach to coaching?
The main things (nothing from AAU and USATF) that have changed in my coaching approach starting back in 1995 is indoor gym work to develop the strength in feet/ankles, overall body strength, use of balance on uneven surfaces (pillows/blow up rubber discs), movement drills, and med ball and individual weight work with free weights.
You are such a student of the sport of running. What scientific research has changed our sport for the better, and how have you used this research?
Oh, my gosh, great question, difficult to answer. I get the IAAF yearly booklet plus read everything in research that comes my way from other coaches around the US. It’s really how you add new training specifics to the mix you already do. There is only so much time you have with an athlete on a day to day basis. You have to put a lot of thought and planning into the runner and just see what happens. You have to avoid any interruptions in their training--injury/illness/“crap happens” stuff--and stay true to your beliefs and philosophy. Not easy to do all of the time, of course. We as coaches are NOT PERFECT. We make mistakes and hopefully we learn from them.
For a HS Coach in Track and XC, what is the most important advice you can give a coach?
XC and track require different types of training routines. Around November you can begin to fold indoor track needs that eventually become outdoor goals. This requires some advance planning, of course. I use 2-week training blocks that end with a timed trial. For example, I start with 3 km training for a miler, and do a time trial at the end of that 2 weeks. That new time becomes the date pace that is used the next 3k training block. I make sure that there is intense focus on the last 300m of that timed effort. That fast 300m teaches aggressive behavior and adrenaline response. The fast last 300m drops the Date Pace for a new level of fitness and subsequent training. Ditto for the Mile training.
I always felt pretty confident with my coaching skills. In 1969 while living in Seattle, I watched a high school kid, Scott Daggatt, run himself into the ground at the University of Washington Hec Edmunsen Basketball building indoor track that winter. After introducing myself, I asked him if he would like to get some coaching. He was pretty excited to get some “professional” advice. He won the State of Washington Track and Field 4-A Mile Champs, ran an 8:45 2-mile, and went to the U of O on a partial Scholarship. He later ran 3:58.6 and went to the Pan Am Games. His very good friend and training partner Steve Prefontaine once told him that he, Scott, was the one runner who he feared most.
Who were your mentors and experts?
Until about 1995, Bill was the only coaching mentor I had. I had absolutely no interest in listening to any other coach. Bill had set the standard for middle distance coaching in the U.S. In addition, I was pretty set on how I had attained my success while a student and post college athlete. I’d go see him at his house over the years and we’d talk training and I’d quiz him, take notes, and leave being better informed. But really all he did was confirm what we did during my years being coached by him. His principles were so simple and made so much sense.
Now, over the past 20-30 years, I do rely on other coaches around the Country. Richard Brown (now deceased) was instrumental. Mike Caldwell, Asics Greenville Track Club Elite (gtc-elite.org), Master Coach Peter Thompson of Eugene (www.newintervaltraining.com), Kelly Sullivan, Seattle University, Pete Julian, NOP, and my high school peers at Wilson High School in Portland.
In particular I have found success with Peter Thompson's New Interval training called lactate shuttle training. When done correctly it is a very powerful training type.
(New Interval Training is a type of interval/fartlek training developed by Peter Thompson that includes a “roll on” run of 100-200m or 300m following the repetition. This “roll on” is continuous running at a slower speed than the repetition to allow the body to “shuttle” the lactate throughout the muscle and internally such as the heart, liver and kidneys. This “shuttling” of lactate actually provides another energy source for the body. It also provides the opportunity for the runner to become more impervious to the lactate build up thus enhancing his/her ability to keep running at faster speeds with less effort. I recommend a New Interval session 1 x every 7-10 days. A typical session would look like: 2-3 x [3 x 300 @ 5k, 3k, 1500m paces] with 100m roll on and a 4-minute recovery period after each set. The roll on would be between 28-30 seconds for new runners and 20-21 for fit runners.)
Do you coach men and women differently?
No. It’s about developing the relationship with each athlete. I use the same principles for both men and women and boys and girls. Some athletes need less work for success. Some more. It’s all about the individual.
What advice would you give to a coach just starting out? Resources, classes, books? Where should they start?
I’d recommend a new coach start by getting the Level 1 USATF Coaching Certification. Start coaching with middle school kids, work up to high school. If they really want to become a distance coach, then get Level 2 Certification, read The Lore of Running by Tim Noakes, visit the online coaching/runner learning material on the PACE website (portlandpacenetwork.com).
In coaching Mike McGrath, one of the greatest Oregon HS runners of all time, how did you approach his training? What kind of athlete was he and what was your approach to coaching him?
The elements that both Mike McGrath (1:48.5) and Elijah Greer (1:47.6) had were the love of competing, the exceptional drive to master all supplemental gym activity, and their individual focus when training and racing. Being able to concentrate on your inner objective while training and racing is critical for anyone who wishes to get better.
I approached each one’s training knowing that their primary racing distance, 800m, requires different types of work. They need to be able to manage high levels of discomfort, oxygen debt, and carry this feeling longer from 500m to 800m, as the race progressed. So we started in November, after a 600m time trial, to build into their training, speed development, and speed endurance. I trained them as milers and much of the work they did was focused on mile and some 3k training. But I would gradually--1 x every 8-10 days--throw in some speed endurance like a 500m plus a few 300’s at their DATE pace for 600m. This small amount of this type of work really became the “secret sauce” of their racing success.
I now use more lactate shuttle work to further enhance the capability to manage higher levels of lactate with the specific date paces.
There have been many changes in running from the AAU to USATF, and from amateur to professional athletes over the past 35-40 years. How has that changed your approach to coaching?
The main things (nothing from AAU and USATF) that have changed in my coaching approach starting back in 1995 is indoor gym work to develop the strength in feet/ankles, overall body strength, use of balance on uneven surfaces (pillows/blow up rubber discs), movement drills, and med ball and individual weight work with free weights.
You are such a student of the sport of running. What scientific research has changed our sport for the better, and how have you used this research?
Oh, my gosh, great question, difficult to answer. I get the IAAF yearly booklet plus read everything in research that comes my way from other coaches around the US. It’s really how you add new training specifics to the mix you already do. There is only so much time you have with an athlete on a day to day basis. You have to put a lot of thought and planning into the runner and just see what happens. You have to avoid any interruptions in their training--injury/illness/“crap happens” stuff--and stay true to your beliefs and philosophy. Not easy to do all of the time, of course. We as coaches are NOT PERFECT. We make mistakes and hopefully we learn from them.
For a HS Coach in Track and XC, what is the most important advice you can give a coach?
XC and track require different types of training routines. Around November you can begin to fold indoor track needs that eventually become outdoor goals. This requires some advance planning, of course. I use 2-week training blocks that end with a timed trial. For example, I start with 3 km training for a miler, and do a time trial at the end of that 2 weeks. That new time becomes the date pace that is used the next 3k training block. I make sure that there is intense focus on the last 300m of that timed effort. That fast 300m teaches aggressive behavior and adrenaline response. The fast last 300m drops the Date Pace for a new level of fitness and subsequent training. Ditto for the Mile training.
How do you approach and coach the different levels of abilities of HS athletes?
I typically have each runner learn to understand and focus on their breathing since it is critical for their development but also the fun factor. Who likes to run with intense breathing challenge? Not many. I will have the unfit walk and jog specific amounts on the track, and at the end of a week, they all do a “long” run--see how much further they can jog keeping their Breathing Challenge on a scale of 1-10 to around a 5-6. If they are breathing harder they will be limited to the amount of running they can do that day. So, to enjoy the training, keep the breathing challenge low and get the athlete to do more walking and jogging starting with 15-20 minutes total time the first day. They can manage that and will want to master this sport with more enthusiasm and physical vigor. If they are breathing too hard this also raises the potential of muscle straining and calf tightness, potential stress fractures of the tibia, and plantar fasciitis.
(Breathing Challenge can best be described as determining the rating of perceived breathing effort on a scale of 1-10. A “1” is like walking--very calm breathing--and a “10" is at the end of a very hard race--almost unable to breathe. So, when you are doing “light running” your Rating of Perceived Effort (RPE) might be best described as a 3-4; you run up a moderate hill, your breathing goes to a 5-6; doing a “lactate” threshold distance might be between a 5-7; at the end of a set of 4 x 1200 might get up to a 7-8. Using the RPE will give the coach a good idea as to the difficulty of a particular distance or training run. This way you can help the runner to figure out whether the run was too hard or too easy)
Name a few athletes that you have coached that have left an indelible mark on you?
OOh. Very simple! Charlotte Richardson and Lisa Karnopp Nye!
I typically have each runner learn to understand and focus on their breathing since it is critical for their development but also the fun factor. Who likes to run with intense breathing challenge? Not many. I will have the unfit walk and jog specific amounts on the track, and at the end of a week, they all do a “long” run--see how much further they can jog keeping their Breathing Challenge on a scale of 1-10 to around a 5-6. If they are breathing harder they will be limited to the amount of running they can do that day. So, to enjoy the training, keep the breathing challenge low and get the athlete to do more walking and jogging starting with 15-20 minutes total time the first day. They can manage that and will want to master this sport with more enthusiasm and physical vigor. If they are breathing too hard this also raises the potential of muscle straining and calf tightness, potential stress fractures of the tibia, and plantar fasciitis.
(Breathing Challenge can best be described as determining the rating of perceived breathing effort on a scale of 1-10. A “1” is like walking--very calm breathing--and a “10" is at the end of a very hard race--almost unable to breathe. So, when you are doing “light running” your Rating of Perceived Effort (RPE) might be best described as a 3-4; you run up a moderate hill, your breathing goes to a 5-6; doing a “lactate” threshold distance might be between a 5-7; at the end of a set of 4 x 1200 might get up to a 7-8. Using the RPE will give the coach a good idea as to the difficulty of a particular distance or training run. This way you can help the runner to figure out whether the run was too hard or too easy)
Name a few athletes that you have coached that have left an indelible mark on you?
OOh. Very simple! Charlotte Richardson and Lisa Karnopp Nye!
Mission Statement
The Women's Running Coaches Collective
exists to
support, unite, inform, inspire, encourage, and empower
women coaches at all levels of our sport
Melissa Hill
Laura Caldwell
Nikki Rafie
Helene Hutchinson
Kathy Mills Parker
Amy Yoder Begley
Robyn McGillis
Charlotte Lettis Richardson
The Women's Running Coaches Collective
exists to
support, unite, inform, inspire, encourage, and empower
women coaches at all levels of our sport
Melissa Hill
Laura Caldwell
Nikki Rafie
Helene Hutchinson
Kathy Mills Parker
Amy Yoder Begley
Robyn McGillis
Charlotte Lettis Richardson
Coaching and Stress
Advice from experienced coaches on how to deal with it
Advice from experienced coaches on how to deal with it
"As track and field and running coaches we deal with a many types of stress in our coaching work. Some of the pressures are about creating the optimum training to allow athletes to compete at their very best. Additionally we worry about injuries and burnout. We deal with overly involved parents, or absent parents. We try to develop well-trained athletes who are confident and competitive. We work with sports psychologists to counsel our athletes to be less nervous and to race to their optimum. But who helps us? Who coaches the coaches to be confident, positive, and relaxed during the season?"
Coaching is a complicated and challenging career, and doing what you love has so many rewards. Each season brings new potential. The possibilities of the athletes and their team, the creation of new and better workouts, the potential of successful racing and the satisfaction of an athlete fulfilling his or her goals is exhilarating.
Years ago when I took an introductory coaching class I vividly recall one of the lecturers warning us about the dangers of coaching and its impact on family life. This coach was recently divorced and he warned us of the downside of coaching. He talked about the long hours that cut into family time, and its strain on marriages and partnerships. I remember being embarrassed for the man. I was a young coach and so it hardly registered. I was ready to begin my seasons of winning! The darker side of coaching was not yet in my sights. What I saw ahead was doing what I loved and knew so well--coaching runners. Nothing could be better.
Many of these coaching dreams have come true. I have worked with successful athletes and teams. I have felt the incredible connection between coach and athlete. I have loved every minute I have spent coaching. But within those experiences there has been a shadow side that has changed me as a coach and a person. It has made me want to look for solutions to help better cope with all that coaching is. As an older coach the relationship I have with coaching has matured. The many facets of coaching are about much more than coaching athletes. In hindsight I would not have changed being a coach, but I would have changed how I approached my coaching responsibilities.
Coaches of professional teams deal with a very different kind of stress having to do with winning and money. Their worth as a coach is based on a win/loss record. Keeping their job means they must win most of the time. Track and field and cross country high school and some college coaches deal with a different kind of stress. Many of the pressures are about creating the best training to allow athletes to compete at their very best. Additionally we worry about injuries and burnout. We deal with overly involved parents, or absent parents. We try to develop well -trained athletes who are confident and competitive. We work with sports psychologists to train our athletes to be less nervous and to race to their optimum. But who helps us? Who coaches the coaches to be confident, positive, and relaxed during the season?
As I prepare for the upcoming cross-country season, I am determined to find solutions to the stress I experience in my work. I want to enjoy the rewards but minimize the pressures. The research about stress in coaching is sparse. Much of it has to do with professional coaches and the pressures of winning and money. Most of the research is about athletes coping with anxiety and stress, and how coaches can help them.
Many of us are former competitors and we bring that competitiveness into our coaching work. To be honest one of the reasons we coach is that unique and strong competitive drive. We worry about doing the right workouts, or doing too much or too little. We stress about athlete injury. We deal with difficult parents and the emotions of our athletes. We worry about reaching our team goals. We hope our athletes will reach their season goals. We can control so little of these worries. Much of it is out of our control.
I sent an email to a group of coaching friends to see if I could ascertain what their stresses were, and how they deal with them. Below are the questions and answers I received. I summarized some of it, but I encourage you to read all of the answers below. It is really good advice and information.
Years ago when I took an introductory coaching class I vividly recall one of the lecturers warning us about the dangers of coaching and its impact on family life. This coach was recently divorced and he warned us of the downside of coaching. He talked about the long hours that cut into family time, and its strain on marriages and partnerships. I remember being embarrassed for the man. I was a young coach and so it hardly registered. I was ready to begin my seasons of winning! The darker side of coaching was not yet in my sights. What I saw ahead was doing what I loved and knew so well--coaching runners. Nothing could be better.
Many of these coaching dreams have come true. I have worked with successful athletes and teams. I have felt the incredible connection between coach and athlete. I have loved every minute I have spent coaching. But within those experiences there has been a shadow side that has changed me as a coach and a person. It has made me want to look for solutions to help better cope with all that coaching is. As an older coach the relationship I have with coaching has matured. The many facets of coaching are about much more than coaching athletes. In hindsight I would not have changed being a coach, but I would have changed how I approached my coaching responsibilities.
Coaches of professional teams deal with a very different kind of stress having to do with winning and money. Their worth as a coach is based on a win/loss record. Keeping their job means they must win most of the time. Track and field and cross country high school and some college coaches deal with a different kind of stress. Many of the pressures are about creating the best training to allow athletes to compete at their very best. Additionally we worry about injuries and burnout. We deal with overly involved parents, or absent parents. We try to develop well -trained athletes who are confident and competitive. We work with sports psychologists to train our athletes to be less nervous and to race to their optimum. But who helps us? Who coaches the coaches to be confident, positive, and relaxed during the season?
As I prepare for the upcoming cross-country season, I am determined to find solutions to the stress I experience in my work. I want to enjoy the rewards but minimize the pressures. The research about stress in coaching is sparse. Much of it has to do with professional coaches and the pressures of winning and money. Most of the research is about athletes coping with anxiety and stress, and how coaches can help them.
Many of us are former competitors and we bring that competitiveness into our coaching work. To be honest one of the reasons we coach is that unique and strong competitive drive. We worry about doing the right workouts, or doing too much or too little. We stress about athlete injury. We deal with difficult parents and the emotions of our athletes. We worry about reaching our team goals. We hope our athletes will reach their season goals. We can control so little of these worries. Much of it is out of our control.
I sent an email to a group of coaching friends to see if I could ascertain what their stresses were, and how they deal with them. Below are the questions and answers I received. I summarized some of it, but I encourage you to read all of the answers below. It is really good advice and information.
Summary -
- Stay in close contact with your past coaches.
- Create great support systems with other coaches, parents and AD’s.
- Find a mentor.
- Never stop learning about your craft. Read, read, read and talk to other coaches.
- Be open to new ideas.
- Find great assistant coaches and let them use their skills.
- Delegate!
- Prepare, prepare, prepare.
- Believe in preparation. The time and effort you put in will produce something special.
- The better prepared you are, the more you will have confidence in your coaching. This equates to less stress during the season!
- Be confident.
- Believe in yourself and what you are doing.
- Have a philosophy. What do you believe in as a coach?
- Set goals for yourself. Have your staff and your athletes set goals.
- Be really positive on meet day. The athletes pick up on your stress and nervousness.
- Don’t be too hard on yourself.
- Your best is enough.
- Try to unplug at home and be present.
- Take time for yourself.
- Take care of your health. Get your running (or other exercise) in too!
- Slow down.
- Breathe! Be calm.
- Have fun! Coaching is fun!
Question 1 - Do you feel stressed during the track and field or xc season? If so, what are those stresses and how do you deal with them?
Coach #2 (High School Coach)
Whether I was coaching high school or collegiately, I had no more stress during our seasons than I did in the off seasons. In all of my coaching jobs I have been blessed with great support systems whether it was head coaches, fellow coaches or parents volunteering to help. These people assisted me to even out whatever my stress was over the whole year. If some unforeseen issue arrives, I always use my mantra of remaining calm and problem solving. My father was a great role model for this (he helped to develop the stealth bomber—talk about stress!). He found that keeping calm in the face of adversity, whatever it was, gave you clear vision and helped you to be a better problem solver. Watching him definitely influenced my way of dealing with stress, coaching or otherwise!
Coach # 3 (High School Coach)
My biggest stressor during the season is my battle with kids and parents who don't read the handbook when it comes to our rules and expectations. I am constantly worried that I won't apply consistent discipline. I also stress about the application of discipline. My biggest struggles have been with overbearing parents who want their child/children to be involved with the team but don't want to live by team rules.
Coach # 4 (High School Coach)
I feel stress most when a big competition is approaching, and the preparation is mostly complete—I feel anxious about all the things that I cannot control that will come up. No matter how well I as a coach have prepared the athlete, it is time for her or him or them to execute. That makes me nervous.
Coach # 1 (High School Coach)
My greatest stress is working full-time as a teacher with 180 students + coaching. It means I work weekdays from 7 AM - 10 PM with maybe 1-2 hours off for cooking dinner and cleaning the kitchen. Then often I have a meet on a Saturday. While I do love coaching, the season is a tiring time for me.
Parents can be a big stress too. For all, I remind myself to stay focused on my overall coaching goals.
Coach # 5 (Club Coach)
I coach roadrunners year round, and yes, I get stressed occasionally. The athletes' stress and nerves can get to you as a coach and needs to be managed. I also worry and get concerned about how well they're taking care of themselves (rest, fuel, hydration, etc.) But I have a solid process for organizing the workouts, regular check-ins with all, and honest dialogue with high maintenance athletes.
Coach # 6 (Volunteer High School Coach)
No, I didn’t really feel stressed during the season but I did feel excited for our runners during their races. I acknowledge that I was far removed from the head coach role but I could see the stress that was often involved during big events on our Head Coach, and I tried to offer help her when I could, if it was just listening.
Coach #7 (Volunteer High School Coach)
Being a volunteer coach who is only there a couple days a week, I don't feel the stresses with practice. It's actually a relief for me. A way to find something I love. It does cause stress within my family and marriage because of being gone in the evenings and weekends. It has put a lot more on my husband's plate. But we have had many talks about how much happier I have been because of coaching. He sees it and honors it but it's still hard. For that reason I work really hard at planning babysitters to give him time. He isn't one to plan ahead so I schedule babysitters without always asking him. Then he has time, even if its just to go for a Mt. Bike ride or to the record store. Giving him time away from our kids and time for him. Or on weekends encouraging him to golf and do what he loves. Knowing that during this season we won't see each other as much but we can both find happiness.
Coach # 8 (Club Coach)
I would say the stress results from too many balls in the air. For me, I deal with 200 volunteers and 3 training programs with 2,000+ participants per year. I help the club put on events. I also help organize the Masters Team. I also do media as the "face of the training" for the club.
With the team the stress is from:
- athletes not buying in
- athletes not doing what is expected from the club (volunteering/event/etc) and then their lack of effort gets directed at me
- athletes being injured
- athletes not performing what we think they should
Coach # 9 (High School Coach)
Definitely. (Do you feel stressed during the season?) I think it is part of the game. You put in a lot of work with the kids and you want it to work out for them. They typically equal the amount of work that we as coaches put in so you want a positive experience for them. I deal with them by reflecting back on what we've done up to that point and knowing that we've taken care of all the little things. As a coach if you believe you put them in the best position to succeed, than that is all that you can ask for.
Coach # 10 (Private High School Coach)
YES...(Do you feel stressed during the season?) All of the details to manage, kids' emotions, and my family life.
Coach # 11 (Middle School, High School, and Club Coach)
Yes! (Do you feel stressed during the season?)
Making sure the right athletes have the right workouts at the right time.
Making sure athletes are taking in proper nutrition, hydration, and rest. Huge for high school athletes
I have a spreadsheet where I track everything. It gives me a sense of control- as much as I can!
- Stay in close contact with your past coaches.
- Create great support systems with other coaches, parents and AD’s.
- Find a mentor.
- Never stop learning about your craft. Read, read, read and talk to other coaches.
- Be open to new ideas.
- Find great assistant coaches and let them use their skills.
- Delegate!
- Prepare, prepare, prepare.
- Believe in preparation. The time and effort you put in will produce something special.
- The better prepared you are, the more you will have confidence in your coaching. This equates to less stress during the season!
- Be confident.
- Believe in yourself and what you are doing.
- Have a philosophy. What do you believe in as a coach?
- Set goals for yourself. Have your staff and your athletes set goals.
- Be really positive on meet day. The athletes pick up on your stress and nervousness.
- Don’t be too hard on yourself.
- Your best is enough.
- Try to unplug at home and be present.
- Take time for yourself.
- Take care of your health. Get your running (or other exercise) in too!
- Slow down.
- Breathe! Be calm.
- Have fun! Coaching is fun!
Question 1 - Do you feel stressed during the track and field or xc season? If so, what are those stresses and how do you deal with them?
Coach #2 (High School Coach)
Whether I was coaching high school or collegiately, I had no more stress during our seasons than I did in the off seasons. In all of my coaching jobs I have been blessed with great support systems whether it was head coaches, fellow coaches or parents volunteering to help. These people assisted me to even out whatever my stress was over the whole year. If some unforeseen issue arrives, I always use my mantra of remaining calm and problem solving. My father was a great role model for this (he helped to develop the stealth bomber—talk about stress!). He found that keeping calm in the face of adversity, whatever it was, gave you clear vision and helped you to be a better problem solver. Watching him definitely influenced my way of dealing with stress, coaching or otherwise!
Coach # 3 (High School Coach)
My biggest stressor during the season is my battle with kids and parents who don't read the handbook when it comes to our rules and expectations. I am constantly worried that I won't apply consistent discipline. I also stress about the application of discipline. My biggest struggles have been with overbearing parents who want their child/children to be involved with the team but don't want to live by team rules.
Coach # 4 (High School Coach)
I feel stress most when a big competition is approaching, and the preparation is mostly complete—I feel anxious about all the things that I cannot control that will come up. No matter how well I as a coach have prepared the athlete, it is time for her or him or them to execute. That makes me nervous.
Coach # 1 (High School Coach)
My greatest stress is working full-time as a teacher with 180 students + coaching. It means I work weekdays from 7 AM - 10 PM with maybe 1-2 hours off for cooking dinner and cleaning the kitchen. Then often I have a meet on a Saturday. While I do love coaching, the season is a tiring time for me.
Parents can be a big stress too. For all, I remind myself to stay focused on my overall coaching goals.
Coach # 5 (Club Coach)
I coach roadrunners year round, and yes, I get stressed occasionally. The athletes' stress and nerves can get to you as a coach and needs to be managed. I also worry and get concerned about how well they're taking care of themselves (rest, fuel, hydration, etc.) But I have a solid process for organizing the workouts, regular check-ins with all, and honest dialogue with high maintenance athletes.
Coach # 6 (Volunteer High School Coach)
No, I didn’t really feel stressed during the season but I did feel excited for our runners during their races. I acknowledge that I was far removed from the head coach role but I could see the stress that was often involved during big events on our Head Coach, and I tried to offer help her when I could, if it was just listening.
Coach #7 (Volunteer High School Coach)
Being a volunteer coach who is only there a couple days a week, I don't feel the stresses with practice. It's actually a relief for me. A way to find something I love. It does cause stress within my family and marriage because of being gone in the evenings and weekends. It has put a lot more on my husband's plate. But we have had many talks about how much happier I have been because of coaching. He sees it and honors it but it's still hard. For that reason I work really hard at planning babysitters to give him time. He isn't one to plan ahead so I schedule babysitters without always asking him. Then he has time, even if its just to go for a Mt. Bike ride or to the record store. Giving him time away from our kids and time for him. Or on weekends encouraging him to golf and do what he loves. Knowing that during this season we won't see each other as much but we can both find happiness.
Coach # 8 (Club Coach)
I would say the stress results from too many balls in the air. For me, I deal with 200 volunteers and 3 training programs with 2,000+ participants per year. I help the club put on events. I also help organize the Masters Team. I also do media as the "face of the training" for the club.
With the team the stress is from:
- athletes not buying in
- athletes not doing what is expected from the club (volunteering/event/etc) and then their lack of effort gets directed at me
- athletes being injured
- athletes not performing what we think they should
Coach # 9 (High School Coach)
Definitely. (Do you feel stressed during the season?) I think it is part of the game. You put in a lot of work with the kids and you want it to work out for them. They typically equal the amount of work that we as coaches put in so you want a positive experience for them. I deal with them by reflecting back on what we've done up to that point and knowing that we've taken care of all the little things. As a coach if you believe you put them in the best position to succeed, than that is all that you can ask for.
Coach # 10 (Private High School Coach)
YES...(Do you feel stressed during the season?) All of the details to manage, kids' emotions, and my family life.
Coach # 11 (Middle School, High School, and Club Coach)
Yes! (Do you feel stressed during the season?)
Making sure the right athletes have the right workouts at the right time.
Making sure athletes are taking in proper nutrition, hydration, and rest. Huge for high school athletes
I have a spreadsheet where I track everything. It gives me a sense of control- as much as I can!
Question 2 - What advice would you give to other coaches in dealing with stress?
Coach # 9 (High School Coach)
Trust your training and what you've done up to that point. If you don't believe in it, how can you expect the kids to believe in it (in your training). Be really positive on meet day regardless of buildup; the kids will feed off of that.
Coach # 2 (High School Coach)
Prepare, prepare, prepare! The best advice I ever got was to spend time learning how to coach (in my case from the 800m on up to the marathon). Read up on the latest research, pick coaches’ brains that you admire, and then mesh it all into how you are going to coach your athletes, whatever level. The better prepared you are, the more you have confidence in your coaching, which equates to less stress during your seasons. The great thing about this is your confidence is reflected in how your athletes perform—if you’re confident, it is contagious with your athletes as well, again, leading to less stress for all involved.
Coach # 10 (Private High School Coach)
I try to take time to myself when I can. I want to be a coach for the rest of my life so I need to have balance. A quiet run by myself, a pedicure, etc.. Anything to give myself a treat and help keep me balanced so I can be the best coach, parent and person I can be.
Coach # 3 (High School Coach)
I wish I could give advice about how to manage the issue that gives me the most stress. I try to unplug at home and just be at home. Sometimes that's tough. For others who stress about the X's and O's my best advice for dealing with those stresses is to adopt a philosophy about running somewhere along these lines: We get better as runners during recovery, not during workouts. It is harder to do wrong with more recovery than it is to do right with less. Err on the side of caution. Erring on the other side can lead to injury, under-performance, and disappointment.
Coach # 5 (Club Coach)
As a coach, you need to be self aware of your own emotional state, project confidence and calm to the team.
Coach # 11 (Middle School, High School, and Club Coach)
Keep monitoring your athletes, as that is all you can do. And remember they are the ones who have to perform. You bring them to competition prepared, and they do the rest. Athletes will sense your stress and take on an unnecessary burden. If coaches can stay relaxed and positive, athletes will be able to perform freely.
Coach # 1 (High School Coach)
I fundamentally want every person to have a sports experience as children and adults. I truly believe in the value of exercise and sports for overall health. I keep focused on that with everything I do. As I see more and more kids focusing on one sport, and more clubs making sports something that is a big expense for families, it keeps me dedicated to my dream of exercise for all. I fear that many of the people who will get the most out of high school sports, are losing access to them.
Coach # 4 (High School Coach)
The pre-competition jitters about having prepared well enough or what might happen on competition day, I just try to breathe and think positively, and believe in the preparation, and that the time and effort will produce something special. (And I like to tell athletes, being nervous and anxious is good energy that can make great things happen...and it means you care!)
As for the stress caused by parents or other significant people to the athlete, I try to minimize contact at the competition and steer athletes toward coaches and teammates for support.
Coach # 8 (Club Coach)
I had not taken care of myself for while. I now know I need to run at least 3 times a week or I don't feel good mentally or physically. And that is just 3-4 miles easy time.
Coach # 6 (Volunteer High School Coach)
Take good care of yourself so you can handle whatever comes your way. Have competent people that you can talk to and be sure to have the support of the school’s AD. Try to have a core group of parents that will help you when needed. Also, have a good knowledge of the dynamics of some of the potential problems athletes have both in the classroom and at home. This might be of help in a tense personality problem with an athlete.
Coach # 7 (Volunteer High School Coach)
I believe it is important to find your role on the team. Kind of like the athletes finding their role. See if you can identify to yourself how you best support the team and do that to the best of your ability. I am in a situation where I can only coach a couple of days a week. I am not the one who writes the workouts, manages the buses, schedule etc. so why put extra effort into those things when someone else is already doing a great job at it? My role has developed over time and I've become better at it because in my head I know how I can best support the team and how I can be the most beneficial. By nature, the athletes now come to me for certain things and other coaches for other things. I believe I've relieved some pressure off the head coach by taking my role and running with it. Also by doing this we have become a really great coaching team. And it definitely doesn't mean I do this in isolation. Communicating my ideas and getting new ideas from peers helps my practice evolve.
The other end of this, is the head coach has trusted me. It wouldn't work if he wasn't able to do this. He likes to manage things but he has let me run with it because he sees the benefits. It has to be a two way street. Both head and assistant coaches need to see the roles the coaches play and honor them. He still knows everything I'm doing, we discuss it so he is aware.
Question 3 - What books or articles could you suggest that helped you deal with your emotional strain or pressure in coaching that might be helpful to others?
Coach # 1 (High School Coach)
I stay in close contact with my past coaches. They are people I rely on to help me deal with the strain. I'm super grateful to how these coaches shaped my vision for sports and continue to support me. Also our current coaching team. We have fun together and enjoy working with kids. We have to always keep this at the forefront of what we are doing.
Andre Agassi's book Open was enlightening for me about how crazy sports can be and how it impacts people. I enjoy the Women's Running Coaches Collective Newsletter!
Coach # 2 (High School Coach)
I wish I had some magic book or article I used to help me deal with the strain of coaching. Mostly, I watched other coaches, good or bad, and tried to learn from them as much as possible. I don’t know anyone who stepped right into coaching and knows it all—most of the great coaches have years of experience. So find a mentor and be the best observer you can be!
Coach # 11 (Middle School, High School, and Club Coach)
Coach Bob Williams was such a great influence. (Williams Pace Calculator and one of the best middle and distance coaches in the US!)
And I don’t think I’ve read anything in particular. I do use my own competitive experience in coaching. Stay relaxed and focused.
Coach # 3 (High School Coach)
I'm not one for self-help books but I have read the book Mind Gym a few times. It has some good exercises for being mentally prepared for competition. Those same exercises can help a coach, too.
Coach # 4 (High School Coach)
I can’t single out a book or article, though Running with the Buffaloes was quite good. It was about a cross country preseason and season at U of CO, that got in depth with training, coaches, athletes, and many issues that came up in that season. Another great read was, Running with the Legends which was a compilation of interviews with prominent runners of the ‘70’s thru the 90’s, top level distance runner men and women from all over the world, who shared favorite workouts, their race prep and strategies, etc. Both books gave valuable insight into how to prepare for competitions physically and mentally, and both inspired my mindset as a coach, and both books dealt with stressful and difficult situations that come up when one is coaching and competing.
Coach # 5 (Club Coach)
Four Agreements by don Miguel Ruiz just to keep grounded.
I rely on my personal experiences, insights and learning from other athletes and coaches.
Coach # 8 (Club Coach)
For me, there have been books or apps about taking time for myself. Slowing down and not being so hard on myself. Not so much about coaching.
Coach # 10 (Private High School Coach)
Hmmm…Honestly I have not read any. I wish there were more books written by female coaches balancing similar priorities that I could relate to.
Coach # 9 (High School Coach)
I'm not sure I have any specific books but I would recommend talking to as many coaches as you can. I think what's helped me to become a better coach is getting in the ear of everyone that I can and asking lots of questions. That's the easiest way for me to learn.
Coach # 9 (High School Coach)
Trust your training and what you've done up to that point. If you don't believe in it, how can you expect the kids to believe in it (in your training). Be really positive on meet day regardless of buildup; the kids will feed off of that.
Coach # 2 (High School Coach)
Prepare, prepare, prepare! The best advice I ever got was to spend time learning how to coach (in my case from the 800m on up to the marathon). Read up on the latest research, pick coaches’ brains that you admire, and then mesh it all into how you are going to coach your athletes, whatever level. The better prepared you are, the more you have confidence in your coaching, which equates to less stress during your seasons. The great thing about this is your confidence is reflected in how your athletes perform—if you’re confident, it is contagious with your athletes as well, again, leading to less stress for all involved.
Coach # 10 (Private High School Coach)
I try to take time to myself when I can. I want to be a coach for the rest of my life so I need to have balance. A quiet run by myself, a pedicure, etc.. Anything to give myself a treat and help keep me balanced so I can be the best coach, parent and person I can be.
Coach # 3 (High School Coach)
I wish I could give advice about how to manage the issue that gives me the most stress. I try to unplug at home and just be at home. Sometimes that's tough. For others who stress about the X's and O's my best advice for dealing with those stresses is to adopt a philosophy about running somewhere along these lines: We get better as runners during recovery, not during workouts. It is harder to do wrong with more recovery than it is to do right with less. Err on the side of caution. Erring on the other side can lead to injury, under-performance, and disappointment.
Coach # 5 (Club Coach)
As a coach, you need to be self aware of your own emotional state, project confidence and calm to the team.
Coach # 11 (Middle School, High School, and Club Coach)
Keep monitoring your athletes, as that is all you can do. And remember they are the ones who have to perform. You bring them to competition prepared, and they do the rest. Athletes will sense your stress and take on an unnecessary burden. If coaches can stay relaxed and positive, athletes will be able to perform freely.
Coach # 1 (High School Coach)
I fundamentally want every person to have a sports experience as children and adults. I truly believe in the value of exercise and sports for overall health. I keep focused on that with everything I do. As I see more and more kids focusing on one sport, and more clubs making sports something that is a big expense for families, it keeps me dedicated to my dream of exercise for all. I fear that many of the people who will get the most out of high school sports, are losing access to them.
Coach # 4 (High School Coach)
The pre-competition jitters about having prepared well enough or what might happen on competition day, I just try to breathe and think positively, and believe in the preparation, and that the time and effort will produce something special. (And I like to tell athletes, being nervous and anxious is good energy that can make great things happen...and it means you care!)
As for the stress caused by parents or other significant people to the athlete, I try to minimize contact at the competition and steer athletes toward coaches and teammates for support.
Coach # 8 (Club Coach)
I had not taken care of myself for while. I now know I need to run at least 3 times a week or I don't feel good mentally or physically. And that is just 3-4 miles easy time.
Coach # 6 (Volunteer High School Coach)
Take good care of yourself so you can handle whatever comes your way. Have competent people that you can talk to and be sure to have the support of the school’s AD. Try to have a core group of parents that will help you when needed. Also, have a good knowledge of the dynamics of some of the potential problems athletes have both in the classroom and at home. This might be of help in a tense personality problem with an athlete.
Coach # 7 (Volunteer High School Coach)
I believe it is important to find your role on the team. Kind of like the athletes finding their role. See if you can identify to yourself how you best support the team and do that to the best of your ability. I am in a situation where I can only coach a couple of days a week. I am not the one who writes the workouts, manages the buses, schedule etc. so why put extra effort into those things when someone else is already doing a great job at it? My role has developed over time and I've become better at it because in my head I know how I can best support the team and how I can be the most beneficial. By nature, the athletes now come to me for certain things and other coaches for other things. I believe I've relieved some pressure off the head coach by taking my role and running with it. Also by doing this we have become a really great coaching team. And it definitely doesn't mean I do this in isolation. Communicating my ideas and getting new ideas from peers helps my practice evolve.
The other end of this, is the head coach has trusted me. It wouldn't work if he wasn't able to do this. He likes to manage things but he has let me run with it because he sees the benefits. It has to be a two way street. Both head and assistant coaches need to see the roles the coaches play and honor them. He still knows everything I'm doing, we discuss it so he is aware.
Question 3 - What books or articles could you suggest that helped you deal with your emotional strain or pressure in coaching that might be helpful to others?
Coach # 1 (High School Coach)
I stay in close contact with my past coaches. They are people I rely on to help me deal with the strain. I'm super grateful to how these coaches shaped my vision for sports and continue to support me. Also our current coaching team. We have fun together and enjoy working with kids. We have to always keep this at the forefront of what we are doing.
Andre Agassi's book Open was enlightening for me about how crazy sports can be and how it impacts people. I enjoy the Women's Running Coaches Collective Newsletter!
Coach # 2 (High School Coach)
I wish I had some magic book or article I used to help me deal with the strain of coaching. Mostly, I watched other coaches, good or bad, and tried to learn from them as much as possible. I don’t know anyone who stepped right into coaching and knows it all—most of the great coaches have years of experience. So find a mentor and be the best observer you can be!
Coach # 11 (Middle School, High School, and Club Coach)
Coach Bob Williams was such a great influence. (Williams Pace Calculator and one of the best middle and distance coaches in the US!)
And I don’t think I’ve read anything in particular. I do use my own competitive experience in coaching. Stay relaxed and focused.
Coach # 3 (High School Coach)
I'm not one for self-help books but I have read the book Mind Gym a few times. It has some good exercises for being mentally prepared for competition. Those same exercises can help a coach, too.
Coach # 4 (High School Coach)
I can’t single out a book or article, though Running with the Buffaloes was quite good. It was about a cross country preseason and season at U of CO, that got in depth with training, coaches, athletes, and many issues that came up in that season. Another great read was, Running with the Legends which was a compilation of interviews with prominent runners of the ‘70’s thru the 90’s, top level distance runner men and women from all over the world, who shared favorite workouts, their race prep and strategies, etc. Both books gave valuable insight into how to prepare for competitions physically and mentally, and both inspired my mindset as a coach, and both books dealt with stressful and difficult situations that come up when one is coaching and competing.
Coach # 5 (Club Coach)
Four Agreements by don Miguel Ruiz just to keep grounded.
I rely on my personal experiences, insights and learning from other athletes and coaches.
Coach # 8 (Club Coach)
For me, there have been books or apps about taking time for myself. Slowing down and not being so hard on myself. Not so much about coaching.
Coach # 10 (Private High School Coach)
Hmmm…Honestly I have not read any. I wish there were more books written by female coaches balancing similar priorities that I could relate to.
Coach # 9 (High School Coach)
I'm not sure I have any specific books but I would recommend talking to as many coaches as you can. I think what's helped me to become a better coach is getting in the ear of everyone that I can and asking lots of questions. That's the easiest way for me to learn.
We haven't forgotten about you! The WRCC Committee has been busy working on our next steps as an organization! We want to best serve you as coaches with access to information about cross country, track and field, and road racing.
We have in the works a website that will better support you in your pursuit of excellence as a coach.
We are working hard and hope to be up and running soon.
Stay tuned!
Meanwhile we want to ask you three questions about your own coaching and stress. We will feature this information in the next newsletter. Do you experience stress as a coach, and if so, how do you deal with it? All answers will be kept confidential.
See questions below. Email your answers to dragonslayer1500@gmail.com
Dear Coaches,
Now that your track and field season is over, we'd love to get your feedback about the stressors you experience in your coaching career. In addition, we'd like to hear ways you have found to deal with these emotional strains or pressures. In our WRCC Newsletter we will summarize what you have sent us and hopefully start a dialogue. I know we would all say that being a coach is one of the most interesting and rewarding professions there is. We are all passionate about coaching and our work with young athletes, but there can be a downside to the profession. All of us know the strain coaching can put on our lives. We would love for you to share your experiences and stories of dealing with coaching stress.
For the many years I have been coaching, and the thousands of athletes I have worked with, I have not learned to completely manage my own stress levels and anxiety during the season. Most of the research that has been done is with professional coaches. And even though these coaches do experience similar issues in their coaching jobs, a lot of their pressures seem to be about winning and money. Looking at high school and some college coaches, the stressors are different. Many of our pressures are about creating the best training to allow our young athletes to compete at their very best. In addition we worry about injuries and burnout. We have to deal with overly involved parents, or absent parents. We put a lot of energy into creating well trained athletes who are confident and competitive. We work with sports psychologists to train our athletes to be less nervous and to race to their optimum. But who helps us? Who coaches the coaches to be confident, positive, and relaxed during the season?
Here are the three questions. They do not need to be long answers. Just give us an idea of your personal stress or pressures in coaching, and ways you have learned to deal with them. We'd also love stories that illustrate the stress you have dealt with in the past and how you have handled it.
1 - Do you feel stressed during the track and field or xc season? If so, what are those stresses and how do you deal with them?
2 - What advice would you give to other coaches in dealing with stress?
3 - What books or articles could you suggest that helped you deal with your emotional strain or pressure in coaching that might be helpful to others?
Thank you so much for sending us any personal feedback you might have!
Yours in coaching,
Charlotte Lettis Richardson
Women's Running Coaches Collective Member
Send answers to - dragonslayer1500@gmail.com
We have in the works a website that will better support you in your pursuit of excellence as a coach.
We are working hard and hope to be up and running soon.
Stay tuned!
Meanwhile we want to ask you three questions about your own coaching and stress. We will feature this information in the next newsletter. Do you experience stress as a coach, and if so, how do you deal with it? All answers will be kept confidential.
See questions below. Email your answers to dragonslayer1500@gmail.com
Dear Coaches,
Now that your track and field season is over, we'd love to get your feedback about the stressors you experience in your coaching career. In addition, we'd like to hear ways you have found to deal with these emotional strains or pressures. In our WRCC Newsletter we will summarize what you have sent us and hopefully start a dialogue. I know we would all say that being a coach is one of the most interesting and rewarding professions there is. We are all passionate about coaching and our work with young athletes, but there can be a downside to the profession. All of us know the strain coaching can put on our lives. We would love for you to share your experiences and stories of dealing with coaching stress.
For the many years I have been coaching, and the thousands of athletes I have worked with, I have not learned to completely manage my own stress levels and anxiety during the season. Most of the research that has been done is with professional coaches. And even though these coaches do experience similar issues in their coaching jobs, a lot of their pressures seem to be about winning and money. Looking at high school and some college coaches, the stressors are different. Many of our pressures are about creating the best training to allow our young athletes to compete at their very best. In addition we worry about injuries and burnout. We have to deal with overly involved parents, or absent parents. We put a lot of energy into creating well trained athletes who are confident and competitive. We work with sports psychologists to train our athletes to be less nervous and to race to their optimum. But who helps us? Who coaches the coaches to be confident, positive, and relaxed during the season?
Here are the three questions. They do not need to be long answers. Just give us an idea of your personal stress or pressures in coaching, and ways you have learned to deal with them. We'd also love stories that illustrate the stress you have dealt with in the past and how you have handled it.
1 - Do you feel stressed during the track and field or xc season? If so, what are those stresses and how do you deal with them?
2 - What advice would you give to other coaches in dealing with stress?
3 - What books or articles could you suggest that helped you deal with your emotional strain or pressure in coaching that might be helpful to others?
Thank you so much for sending us any personal feedback you might have!
Yours in coaching,
Charlotte Lettis Richardson
Women's Running Coaches Collective Member
Send answers to - dragonslayer1500@gmail.com
We exist to support, unite, inform, inspire, encourage and empower women coaches at all levels of our sport.
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December 2018
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Index
March 2020
#27 - Alison Wade & fastwomen.org
February 2020
#26 - The Marie Davis Markham Interview
January 2020
#25 - Nike NW T&F Clinic- "Coaching the Young Female Runner" presented by WRCC
#24 - Nike NW T&F Coaches Clinic
November 2019
#23 - A WRCC Interview with Olympian Shalane Flanagan
October 2019
#22 - Coach Bob Williams
July 2019
#21 - Coaching and Stress
June 2019
#20 - Stress in Coaching Survey
April 2019
We need your feedback
March 2019
#19 - Laura Ledbetter Caldwell, A Master Coach
#18 - Dealing With Competitive Anxiety and More With Adrienne Langelier
February 2019
#17 - WRCC Panel Discussion @ Nike NW T&F Clinic (Part 2)
January 2019
#16 - Joan Benoit Samuelson
#15 - NW Nike HS T&F Clinic - WRCC Session
#14 - Happy New Year
December 2018
#13 - Looking forward to the Future
#12 - Running in College
November 2018
#11 - Leigh Daniel Cordes
October 2018
#10 - Amy Yoder Begley (part
2)
#9 - Amy Yoder Begley (part 1)
September 2018
WRCC Survey (2 mins.)
#8 - Serena Burla (part 2)
August 2018
#7 - Serena Burla (part 1)
News
#6 - The Most Important Coaching Tool - Planning your Season
#5 - How to Build a XC Team
#4 - Stronger, Faster, Healthier for XC
July 2018
#3 - The Big Lie about Specialization in Youth Sports
#2 - Coaching & Leadership
#1 - A Young Coach's Perspective
June 2018
Out of the Blocks! The WRCC
March 2020
#27 - Alison Wade & fastwomen.org
February 2020
#26 - The Marie Davis Markham Interview
January 2020
#25 - Nike NW T&F Clinic- "Coaching the Young Female Runner" presented by WRCC
#24 - Nike NW T&F Coaches Clinic
November 2019
#23 - A WRCC Interview with Olympian Shalane Flanagan
October 2019
#22 - Coach Bob Williams
July 2019
#21 - Coaching and Stress
June 2019
#20 - Stress in Coaching Survey
April 2019
We need your feedback
March 2019
#19 - Laura Ledbetter Caldwell, A Master Coach
#18 - Dealing With Competitive Anxiety and More With Adrienne Langelier
February 2019
#17 - WRCC Panel Discussion @ Nike NW T&F Clinic (Part 2)
January 2019
#16 - Joan Benoit Samuelson
#15 - NW Nike HS T&F Clinic - WRCC Session
#14 - Happy New Year
December 2018
#13 - Looking forward to the Future
#12 - Running in College
November 2018
#11 - Leigh Daniel Cordes
October 2018
#10 - Amy Yoder Begley (part
2)
#9 - Amy Yoder Begley (part 1)
September 2018
WRCC Survey (2 mins.)
#8 - Serena Burla (part 2)
August 2018
#7 - Serena Burla (part 1)
News
#6 - The Most Important Coaching Tool - Planning your Season
#5 - How to Build a XC Team
#4 - Stronger, Faster, Healthier for XC
July 2018
#3 - The Big Lie about Specialization in Youth Sports
#2 - Coaching & Leadership
#1 - A Young Coach's Perspective
June 2018
Out of the Blocks! The WRCC
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